Beginner Full Body Lose Fat Workout — Dumbbell

Beginner full-body dumbbell workout for fat loss. Follows NASM OPT model. 30 minutes.

Level: beginner · Muscle group: full-body · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (9 exercises)

  1. 1. Dumbbell Goblet Squat
    3 sets · 15 reps · 60s rest
  2. 2. Dumbbell Bench Press
    3 sets · 15 reps · 60s rest
  3. 3. Dumbbell Rows (Bent-Over)
    3 sets · 15 reps · 60s rest
  4. 4. Dumbbell Shoulder Press
    3 sets · 15 reps · 60s rest
  5. 5. Dumbbell Bicep Curls
    3 sets · 15 reps · 60s rest
  6. 6. Dumbbell Triceps Extensions (Overhead)
    3 sets · 15 reps · 60s rest
  7. 7. Plank
    3 sets · 30s hold reps · 60s rest
  8. 8. Bird Dog
    3 sets · 10 per side reps · 60s rest
  9. 9. Walking Lunges (Bodyweight or light dumbbell)
    3 sets · 10 per leg reps · 60s rest

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