Strong Foundation- Dumbbell Beginner Program Phase 1
Lift with Cassidy
This program is designed for those who are looking to get started with strength training or get back to it after a period of time off. This will introduce (or reintroduce) movement patterns that are useful for enhancing our activities of daily living. This minimal equipment program can be performed in either a gym or home setting. It is perfect for those working with minimal equipment or those who want to find a corner of the gym and get the work done. This is a 4 week, 3 day full body program that targets each muscle group at least 2x per week which allows adequate stimulus to promote growth. Once this program is completed, participants should have increased confidence to perform more advanced variations of the foundational movements learned.
A
Total Body Warm-Up
2 x 10
B1
Dumbbell Goblet Squat
3 x 8
B2
Dumbbell Row
3 x 8
C1
Dumbbell Romanian Deadlift
3 x 8
C2
Dumbbell Floor Press
3 x 8
D1
Forearm Plank
3 x 0:30
D2
DB/KB Suitcase Carry
3 x 25
A
Total Body Warm-Up
2 x 10
B1
Stationary/Static Lunge
3 x 8
B2
Dumbbell Overhead Press
3 x 8
C1
DB Glute Bridge
3 x 10
C2
DB Lat Pullover
3 x 10
D1
Dumbbell Bicep Curls
3 x 10
D2
Overhead Tricep Extension
3 x 10
A
Total Body Warm-Up
2 x 10
B1
Dumbbell Sumo Squat
3 x 8
B2
Cable or Banded Face Pull
3 x 10
C1
Dumbbell Step Up
3 x 8
C2
Lateral Raises
3 x 8
D1
Dead Bugs
3 x 5
D2
Side Plank Raise
3 x 5
Cassidy Turner
NASM Certified Personal Trainer, GGS Pre and Postnatal Coach, Pregnancy and Postpartum Athleticism Coach, and Pain Free Performance Specialist. I am passionate about empowering others to discover their true strength in and outside of the gym. I am dedicated to being the person I once needed in my own health and wellness journey, for those who don't know where to begin.
