BEGINNERHOME35 MIN
Home Dumbbell Full Body
One pair of dumbbells, every muscle group, 35 minutes.
- Beginner
- Home
- Strength
- Full body
- Shift-friendly
EQUIPMENT
- Pair of dumbbells
WARM-UP
- Arm circles, hip hinges, 10 light goblet squats
COACH NOTE
If the dumbbells feel light, slow the lowering phase to 3 seconds.
Circuit A (3 rounds)
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Dumbbell goblet squat | 3 | 12 | — |
| Dumbbell floor press | 3 | 12 | — |
| Bent-over dumbbell row | 3 | 12 | — |
Circuit B (3 rounds)
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Dumbbell Romanian deadlift | 3 | 12 | — |
| Dumbbell overhead press | 3 | 10 | — |
| Suitcase carry (walk the hallway) | 3 | 30s each side | — |
General guidance only. Scale every session to your ability and stop if anything hurts. New to training, pregnant or managing a condition? Check with a GP first.