Beginner 30 min
Beginner's Full Body Strength
Build foundational strength with this comprehensive beginner routine.
Goblet Squats
3x12 / 60 seconds
Hold dumbbell at chest level. Squat down keeping chest up and knees tracking over toes.
Dumbbell Rows
3x10 each arm / 45 seconds
Bend over with one hand on bench. Row dumbbell to hip, squeezing shoulder blade.
Overhead Press
3x8 / 60 seconds
Press dumbbells overhead from shoulder height. Keep core tight and avoid arching back.
Romanian Deadlifts
3x10 / 60 seconds
Hinge at hips, lower dumbbells while keeping back straight. Feel stretch in hamstrings.