♥ 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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94 COMMENTS

  1. She is a great instructor, especially for obsolete beginners. The way she explains so plain and simple, so that prevent the injuries which beginners could make.
    Everyone on YouTube talks a lot but shows nothing, except Joanna!
    I was clueless, but now at least I know how much weight I could lift for instance and how:)
    Joanna please make a strength training video for the people who have hypermobility syndrome.
    Thank you very much again!

  2. Hi Joanna,
    I followed this workout and with maintaining clean diet. Today at this point of time I'm in best shape in my life. Thank you for these effective workout vedio. Alots of love to you❤

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  5. I love all your workouts video, but sometimes I don't know which ones to focus on!
    I almost need a playlist or guide of which video to focus on when each day of the week.
    And maybe when to move onto other more intense workouts.

    My current goal is to lose weight. After that I want to crush the Rugged Maniac.

    Any suggestions?

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