Learn the basics and start building muscle mass with this one-month plan for beginners.
Grab your dumbbells and start with your arms hanging by your sides. Hug your elbows in towards the side of your body, and then curl the weights up towards your shoulders. Slowly lower them back down. Keep pressing the elbows in towards your side, and be careful not to let your arms swing. If your arms are swinging, you may be using too heavy of weights.Stand with your feet as wide as the shoulders and hold one dumbbell in each hand.
Point your right foot in front of you and squeeze the quad. Lift the leg up almost as high as your hip, and then lower it down. Repeat 10 times and then switch to the left leg.Stand with your feet hip-width apart and step the right foot to the right so that your toe is resting on the ground and your weight is in the left foot. Point the foot and engage the quad. Lift the leg up as high as the hip, and lower it down. Repeat 10 times, and then switch to the left leg.
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