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Strength Train Start*
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Strength Train Start* routine by LostNatureGirl is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Just a start...
Routine detail
Day 1
Home Gym Day
Est. 0 min
6 exercises
Bird-Dog (plank style)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Day 2
DB Day
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Sumo Squat to Overhead Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Gym Day
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Abductions/Adductions
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 8 Reps
Day 4
DB Burpee Breakdown
Est. 0 min
11 exercises
Burpee
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell GTOH
3 Sets x 8 Reps
Day 5
Split Leg Dumbbell Day ?
Est. 0 min
9 exercises
Alternating Reverse Lunge with Knee Drive
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Side Lunge
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Single Leg Squat to Bench Sit
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Runner Touches to Calf Raise
3 Sets x 8 Reps
Day 6
No Gym Day
Est. 0 min
23 exercises
Mountain Climber
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bird-Dog (plank style)
3 Sets x 8 Reps
Rocking Plank
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Grasshopper
3 Sets x 8 Reps
Up Down Push Up
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Skater
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Square Hops
3 Sets x 8 Reps
Day 7
1000 Reps (and 50?)
Est. 0 min
21 exercises
Dumbbell Reverse Lunge
1 Set x 50 Reps
Dumbbell Hip Bridge
1 Set x 50 Reps
Mountain Climbers
1 Set x 50 Reps
V-Sit Leg Raises
1 Set x 50 Reps
DB Unilateral Hamstring Sweeps
1 Set x 50 Reps
DB Unilateral Hamstring Sweeps
1 Set x 50 Reps
Deadbug
1 Set x 50 Reps
Banded Lateral Walk
1 Set x 50 Reps
Unilateral Single Leg Bench Squat
1 Set x 50 Reps
Unilateral Single Leg Bench Squat
1 Set x 50 Reps
Dumbbell Bench Press
1 Set x 50 Reps
Dumbbell Side Lunge
1 Set x 50 Reps
Dumbbell Side Lunge
1 Set x 50 Reps
Side Hip Raises
1 Set x 50 Reps
Side Hip Raises
1 Set x 50 Reps
Dumbbell Squat
1 Set x 50 Reps
Shoulder Taps from Bear
1 Set x 50 Reps
Runner Toe Touches
1 Set x 50 Reps
Runner Toe Touches
1 Set x 50 Reps
Banded Standing Fire Hydrant
1 Set x 50 Reps
Banded Standing Fire Hydrant
1 Set x 50 Reps
Day 8
April Revival
Est. 0 min
2 exercises
Mountain Climber
4 Sets x 5 Reps
Hamstring Stretch
4 Sets x 20 Reps
Day 9
Posterior Chain
Est. 0 min
5 exercises
Dumbbell Reverse Fly Y and T
3 Sets x 8 Reps
Dumbbell Up and Back
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Day 10
Plyo
Est. 0 min
9 exercises
Long Jump
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 8 Reps
Skaters
3 Sets x 8 Reps
Square Hops
3 Sets x 8 Reps
Mountain Climbers
3 Sets x 8 Reps
Grasshopper
3 Sets x 8 Reps
Burpee
3 Sets x 8 Reps
