Summary
A trainer has created an 11-minute dumbbell workout to help beginners build strength and confidence without spending hours in the gym. Holly Fivian recommends five foundational movements: goblet squats, Romanian deadlifts, lunges, dumbbell chest presses, and bent-over rows. Perform each exercise for 30 seconds, rest for 15 seconds, and complete three sets. The routine targets major muscle groups while reinforcing essential movement patterns, making it an efficient introduction to resistance training. Beginners should prioritize proper form and use manageable weights, with a wall or chair available for extra stability during lunges. As strength improves, gradually increase weight, adjust tempo, or explore different exercise variations.
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