Build Strength at Home: Hayley Madigan's Four-Movement Dumbbell Workout
Fitness professional Hayley Madigan has designed a beginner-friendly upper-body workout using just a pair of dumbbells. The Four-Movement Dumbbell Workout targets key muscle groups, making daily tasks easier and promoting strength development.
The routine consists of four exercises, each performed for 8-12 repetitions. Hayley recommends starting with a lighter weight to master form, then gradually increasing the load using progressive overload. Take 15 seconds of rest between exercises and 30 seconds between circuits. To complete a full workout, aim to finish the routine three times.
The workout targets arms, shoulders, back, and core muscles. It begins with a dumbbell bicep curl, followed by an overhead press for shoulders. Next, perform a dumbbell row for the back, and finish with a dumbbell squat to engage the core. Hayley warns beginners to expect delayed-onset muscle soreness (DOMS) initially, which is normal when starting upper-body workouts.
Hayley Madigan's Four-Movement Dumbbell Workout is an ideal starting point for those new to muscle-strengthening exercises. With just a pair of dumbbells, beginners can target multiple muscle groups, build strength, and improve daily functionality. Remember to start light, focus on form, and gradually increase weight over time.
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