If you’re looking for a quick, effective, and easy-to-do workout, a full body dumbbell Workout is an excellent choice. Dumbbells are versatile, and this workout targets all major muscle groups. Whether you have a home gym or just a couple of dumbbells, this routine will help you build strength, tone your body, and improve overall fitness.
What You Need:
- A pair of dumbbells (light to moderate weight depending on your fitness level).
- A bench (optional, but helpful for some exercises).
- A workout mat (for comfort during floor exercises).
Full Body Dumbbell Workout Plan
This workout consists of 5 exercises that target your legs, chest, back, shoulders, arms, and core. Perform each exercise for 3 sets of 12-15 repetitions. Rest 30-60 seconds between each set.
1. Dumbbell Squats (Legs, Glutes)
- How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides or with the weights resting on your shoulders (goblet squat).
- Lower your body by bending your knees and hips until your thighs are parallel to the floor.
- Push through your heels to return to the standing position.
- Sets & Reps: 3 sets of 12-15 reps
2. Dumbbell Chest Press (Chest, Shoulders, Triceps)
- How to do it:
- Lie flat on your back on a bench or the floor, holding a dumbbell in each hand above your chest with your elbows bent at a 90-degree angle.
- Press the dumbbells upward until your arms are fully extended, then lower them back down slowly.
- Sets & Reps: 3 sets of 12-15 reps
3. Dumbbell Row (Back, Biceps)
- How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge at the hips, keeping your back straight.
- Pull the dumbbells towards your hips, squeezing your shoulder blades together at the top of the movement.
- Lower the weights slowly back down.
- Sets & Reps: 3 sets of 12-15 reps
4. Dumbbell Shoulder Press (Shoulders, Triceps)
- How to do it:
- Stand or sit with your back straight, holding a dumbbell in each hand at shoulder height.
- Press both dumbbells upward until your arms are fully extended, then lower them back down to shoulder height.
- Sets & Reps: 3 sets of 12-15 reps
5. Dumbbell Deadlifts (Hamstrings, Glutes, Lower Back)
- How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- Keeping your knees slightly bent, hinge at the hips and lower the dumbbells toward the floor while maintaining a straight back.
- Return to the standing position by engaging your hamstrings and glutes.
- Sets & Reps: 3 sets of 12-15 reps
6. Dumbbell Russian Twists (Core)
- How to do it:
- Sit on the floor with your knees bent and feet flat, holding a single dumbbell with both hands.
- Lean back slightly and lift your feet off the ground, balancing on your sit bones.
- Twist your torso to one side, bringing the dumbbell toward the floor beside your hip, then twist to the other side.
- Sets & Reps: 3 sets of 15-20 twists per side
Rest and Recovery
Between sets, rest for 30-60 seconds to allow your muscles to recover. This will help you maintain proper form and get the most out of each movement.