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Dumbbells and Kettlebells V1.0

By Chris Stone

Experience
Beginner (1-2 years)
Time
46 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
Bench, Bodyweight, Dumbbell, Kettlebell
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

 Exercise does not have to be confusing and convoluted. Often simplicity is best and that is what can be expected with the Dumbbells and Kettlebells series. This program will prove that you do not need a large amount of top quality equipment in order to perform an efficient workout. V1.0 is the starting point and is ideal for all individuals who are new to resistance training. There are 3 workouts per week to complete and the program is recommeneded to run for 4 weeks. Each workout has a different focus - anterior, posterior and core. Anterior is simply focusing on muscles found at the rear of the body; posterior looking at working muscles at the rear of the body and core which aims to activate and challenge many stabilising muscles of the trunk. Focus on building movement at this stage if you are a beginner and do not concern yourself too much with extreme intensity - that will come with the next 2 program. Each workout follows the same structure - 4 exercises, predominantly compound movements, in order to effectively burn calories and build strength. Once you have complete the 4 weeks, you can move on to V2.0. Spending a few extra weeks on this program is not a bad idea if you are new to resistance training. 

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Workout Overview

Week 1

Day 1: Anterior

Day 2: Posterior

Day 3: Core

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest



Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 60s, (rest 60s)
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Incline Dumbbell Press
3 sets, 10, 8, 6 reps, (rest 90s)
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Dumbbell Step-Up
3 sets, 10, 8, 6 reps, (rest 90s)
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Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
3 sets, 10, 8, 6 reps, (rest 90s)
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Posterior

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Kettlebell Swing
3 sets, 60s, (rest 60s)
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Bent Over Two-Dumbbell Row
3 sets, 10, 8, 6 reps, (rest 90s)
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Kettlebell Deadlift
3 sets, 10, 8, 6 reps, (rest 90s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 10, 8, 6 reps, (rest 90s)
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Plank With Kettlebell Pass demonstrationPlay Plank With Kettlebell Pass demonstration
3 sets, 60s, (rest 60s)
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Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3 sets, 10, 8, 6 reps, (rest 90s)
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Kettlebell Around the Body
3 sets, 30 - 60s, (rest 90s)
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Russian Twist
3 sets, 10, 8, 6 reps, (rest 90s)
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Date Created: 5/27/2019, UTC


Last Updated: 9/12/2020, UTC

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