Full Body Dumbbell Workout
Full Body Dumbbell Workout

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The Workout

What you need: Two to three sets of dumbbells. For each exercise, you want to use dumbbells that are challenging for 8 reps with good form. You’ll probably need a heavier set of dumbbells for the squat to overhead press, bent-over row, march with dumbbell hold, and kickstand deadlift; a medium set for the alternating chest press; and a medium-to-light set for the wood chopper and halo.

If you only have one set of dumbbells, adjust the number of reps on each move accordingly–for instance, if you have one set of medium weights, do more reps of the first four moves so that those exercises still feel challenging and then scale back your reps of the last two moves as needed.

Exercises

Squat to overhead press

This move works your quads, core, deltoids, trapezius, and

triceps⁠

muscles.

Bent-over row

This move works your lats, rhomboids, hamstrings, core, and

biceps⁠

muscles.

March with dumbbell hold

This move works your hip flexors, core, lats, glutes, and calves.

Kickstand deadlift

This move works your glutes, hamstrings, lats, core, and calves.

Alternating chest press

This move works your pecs, triceps, deltoids, and core.

Wood chop

This move works your obliques, lats, and deltoids.

Halo

This move works your obliques, lats, and deltoids.

Directions

Do 3 sets of 6 to 8 reps of each move, resting 2 to 3 minutes between sets. Complete all 3 sets of a move before moving onto the next exercise.

January 23, 2023

Try this workout through the rest of this month and all of February. I used 10 lbs weights to start regularly doing this workout. I want to increase to 13 lbs if this becomes too easy with the number of reps to keep the workout length. When I have more time like on weekends, I can just keep the 10 lbs weights and do 8-12 reps.

I did 8 -ep sets with 10 lbs and it was challenging, but not difficult. Workout was 25 minutes slightly rushed. I want to do 6-rep sets with 13 lbs weights for a real challenge.

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The workout includes movement in multiple planes of direction (mostly the transverse and sagittal planes) as well as a mix of bilateral and unilateral functional exercises. It’s a full-body routine with some

compound exercises⁠

that engage multiple muscle groups, including your

shoulders⁠

, chest, back, core, quads,

hamstrings⁠

, and glutes.

This is a traditional strength workout where you use heavy-for-you weights (in this case, in the form of dumbbells) and do fewer reps with longer rest periods. Since the focus of this workout is strength, not speed, really take your time and make sure you’re doing slow, controlled movements. See if you can feel your muscles lengthening and contracting as you perform the reps.

You can do this routine two to three times a week. Just make sure to schedule enough time in between sessions (say, 48 hours or so) so your muscles have time to recover and build back stronger. Before getting started, take about five to seven minutes to

warm up⁠

so you don’t jump in with cold, stiff muscles. Moves like bodyweight squats, jumping jacks, and gentle mobility drills that target your hips and shoulders are great options. You can also try these

five pre-workout stretches⁠

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Full Body Dumbbell WorkoutFull Body Dumbbell Workout

The Workout

Exercises

Directions

Full Body Dumbbell Workout
Full Body Dumbbell Workout