Day 1: Strength Foundations Dumbbells Only

Day 1: Strength Foundations (Full Body Dumbbell) 💪 Kick off your full-body strength journey with this beginner-friendly dumbbell workout! In this long-form version, we’ve condensed the rest periods to 15 seconds between sets for a more challenging, continuous flow—perfect for building strength, endurance, and getting your heart rate up. STRUCTURE: Straight Sets | Total Time: ~10Min | 15 sec Rest between Sets MOVEMENTS, SETS x REPS & TIPS: Dumbbell Deadlift – 4 x 10 Keep your core tight, hinge at the hips, don’t round your back. Dumbbell Push Press – 4 x 10 Use your legs to assist, press overhead fully, avoid arching back. Dumbbell Renegade Row – 3 x 8 (alternating sides) Keep hips stable, avoid twisting your torso. Dumbbell Squat to Curl – 4 x 12 Squat fully, control your bicep curl, prioritize stability over heavy weight. Tip: For heavier lifts, increase weight slightly each set where possible, but focus on form and control—especially for core-focused movements like the Renegade Row and Squat to Curl. Day 2 Video in this 7 day series can be watched here: https://www.youtube.com/watch?v=HMop12D9IY8 🔥 The full downloadable Free 7 Day Functional Training Guide will be available on my Instagram @magdalenakognex. 📲Follow me on Instagram to stay connected /More Behind the Scenes https://www.instagram.com/magdalenakognetx/?hl=en ☕ If you like to support this channel, you can do this here: https://buymeacoffee.com/magdalenakognetx Timestamps: 00:00 Intro 00:21 Dumbbell Deadlift Set 1 of 4 01:06 Dumbbell Deadlift Set 2 of 4 01:50 Dumbbell Deadlift Set 3 of 4 02:35 Dumbbell Deadlift Set 4 of 4 03:20 Dumbbell Push Press Set 1 of 4 03:58 Dumbbell Push Press Set 2 of 4 04:37 Dumbbell Push Press Set 3 of 4 05:15 Dumbbell Push Press Set 4 of 4 05:53 Dumbbell Renegade Row Set 1 of 3 06:43 Dumbbell Renegade Row Set 2 of 3 07:33 Dumbbell Renegade Row Set 3 of 3 08:23 Squat to Curl Set 1 of 4 09:16 Squat to Curl Set 2 of 4 10:09 Squat to Curl Set 3 of 4 11:02 Squat to Curl Set 4 of 4 11:40 THANK YOU 📌 Save this video and proceed to Day 2 🔗 Other Workouts You Might Like: 🔸https://www.youtube.com/watch?v=16qgpe6rvUw&t=7s 🔸https://www.youtube.com/watch?v=2sBtduQ9fts&t=12s -------------------------------------------------------------------------------------------------------------------------------------- 💖 Other ways to Support My Channel 🔗 Shop My Amazon Favourites: https://amzn.to/42XP2Cc 🔥 My Favorite Fitness Gear (so far): 🏋️‍♀️ 8kg/18lb kettlebell https://amzn.to/40UjgEw 🏋️‍♀️ 10kg/22lb kettlebell https://amzn.to/45CJ4Yh 🏋️‍♀️ 14kg/31lb kettlebell https://amzn.to/4fqmbKU 🏋️‍♀️ Paralette Bars: https://amzn.to/3YwSXDb 🏋️‍♀️ Resistance Bands: https://amzn.to/3GDpnpg 🏋️‍♀️ Workout Bench: https://amzn.to/4jYSySZ 🏋️‍♀️ Pad for Barbell: https://amzn.to/4hLkJ6n 🎙️ Tech I use for videos: 🎤 Microphone for Videos: https://amzn.to/3CRgEhU --------------------------------------------------------------------------------------------------------------------------------------- Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place. 🎯 Strength, mobility, abs, and fat-burning workouts ⏱️ Efficient, follow-along style — no gym needed 💪 Workouts for women (and anyone) who want to feel good and get results Let’s move! -------------------------------------------------------------------------------------------------------------------------------------- Disclaimer: Please consult with a healthcare professional before beginning any exercise program. Perform all exercises at your own risk. By following this workout, you agree to take full responsibility for your own health and safety. If you experience any discomfort, pain, or injury, stop immediately and seek appropriate medical attention. Always listen to your body and modify exercises to fit your individual needs and fitness level.