♥ Everything you need to know to start lifting weights! Step by step explanation + Dos & Don’ts. Filmed at Be Urban Wellness: http://beurbanwellness.com
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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I’m going to show you and explain each exercise in detail, teach you the correct techniques and also things to avoid doing. You can also do these workouts at home. So if you’re a beginner and you want to start lifting weights, but unsure where or how to start, be sure to watch this video through.

1) Dumbbell Squats
Muscles: Glutes, hamstrings, quads and core.
Weights: Between 5 – 8kgs each or more.

2) Alternate Overhead Lunge
Muscles: Glutes, hamstrings, quads, core & shoulders.
Weights: Between 5 – 8kgs

3) Bent-Over Row
Muscles: Back & Biceps.
Weights: Between 5 – 8kgs

4) Chest Press
Muscles: Chest, Shoulders & Triceps.
Weights: Start with 4 – 6kgs each.

5) Bicep Curl to Shoulder Press
Muscles: Biceps, Shoulders & Triceps.
Weights: Choose something lighter but not too light, between 3 – 5kgs each.

6) Tricep Kickbacks
Muscles: Triceps.
Weights: Go for a lighter weight, between 2 – 4kgs each.

7) Reverse Fly
Muscles: Upper Back & Shoulders.
Weights: Go for lighter weights, between 2 – 3kgs each.

8) Full Extension
Muscles: Upper & Lower Abs.
Weights: Between 4 – 6kgs.

9) Russian Twist
Muscles: Core and Obliques.
Weights: Between 4 – 6kgs.

Perform all 9 exercises as a Total body strength-training workout in about 45 minutes. Follow them in the sequence I’ve laid out in this video. Aim to perform between 12 – 15 repetitions per exercise. If you can do more than 15 reps, then the weights are too light and you need to increase them

If you are an absolute beginner, then complete 2 sets for each exercise before moving on to the next exercise. As you progress, aim to complete between 3 – 4 sets.

If you’re looking to buy dumbbells, as a beginner, I’d recommend buying 2 pairs of dumbbells. One heavier pair, between 5 – 6kgs each and another lighter pair, between 3 – 4kgs each. It’s always better to buy a heavier pair because then you can train and progress into lifting heavier. You don’t have to spend your money on buying really light dumbbells, because you can easily make them at home using water bottles.

All the best! xx

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23 COMMENTS

  1. Hi Joanna
    Thanks for all the videos.
    They are a great help!
    I started doing dumbbells and I gradually found out that I have got lower back pain…I doubt it's because of the dumbbell workouts coz when I stopped dumbbells for a week …the pain vanished!
    I did squats with a 5kg dumbbell, lunges,Russian twists and bend over row ..I tried maintaining the correct posture however I have this constant back pain..can u help?

  2. i started recently with 3 kg dumbells. my goal is to get really lean without really increasing a whole load of muscle mass..is 3 kgs a good weight to start and loose body fat .

  3. Hi. I have one bad knee. I couldn't squat without hurting it. I can't also knee down on it. Do u have any alternative? i do mostly russian twist only.

  4. Amazing description on how to lift weights! Finally found someone who describes what to do than just talking and not informing what to do.

  5. I go to a public gym and feel a bit nervous to do this at the gym also I have a question I'm 14 right now and I heard from my gym teacher that lifting weights during teen years is bad for growth is this true

  6. Thx for great video: can you kindly share a work out video for beginner to loose wt: i saw ur 8 min fat burnout video: but tht is for advance level: i wont be able to do that. So something like tht for beginner like me, thx: kindly also mentions each set is how many times

  7. Hi joanna, can you please share a diet plan for pear shaped woman, I saw one of your video how to eat and exercise according to your body type but still couldn't get much from it. I have big thighs,bulky knees and big calves and I really need to reduce all the cellulite from body with a great diet. I got tips from the pear shaped exercise video but I exactly don't know what to eat.
    So Please make a video and upload it soon. Thankyou. 🙂

  8. Hi Joana, this is a great video. I appreciate how you provide information of the right & wrong way of each workout. Can I know which workout we can do after this? Can we do this workout after a run?

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