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Strength at home

Full-body dumbbell workout B

The partner to the full-body dumbbell workout: alternate the two, three days a week. A lunge, a push, a pull, a bridge, a shoulder raise and a side plank, with one pair of adjustable dumbbells.

35 minIntermediate11 movesA wall · A dumbbellGlutes · Abs · Shoulders · Quads · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing hip CARs2 circles each leg
    Beginner · 3D demoHarder: 90/90 hip lift-off
  2. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  3. Inchworm walkout4 reps
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoEasier: Forearm plankHarder: Turkish get-up

Main sets

Rest as noted on each move

  1. Dumbbell reverse lunge3 sets of 8 to 10 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoRest 90 s; 2 to 3 reps in reserveEasier: Reverse lungeHarder: Barbell walking lunge
  2. Push-up3 sets of 6 to 15
    Intermediate · Chest, Triceps, Shoulders · 3D demoRest 90 s; knee or incline push-ups are fineEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  3. Bent-over two-dumbbell row3 sets of 8 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoRest 90 s; 2 to 3 reps in reserveEasier: Supported single-arm dumbbell rowHarder: Bent-over barbell row
  4. Single-leg glute bridge3 sets of 10 to 15 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoRest 60 to 90 s; rest a dumbbell on the hip to make it harderEasier: Glute bridgeHarder: Alternate-leg bounding
  5. Dumbbell lateral raise2 sets of 12 to 15
    Beginner · Shoulders, Neck · 3D demoRest 60 s; light weights, 1 to 2 reps in reserveEasier: Band lateral raiseHarder: Smith machine upright row
  6. Side plank2 sets of 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoRest 45 s; from the knees to startEasier: Knee side plankHarder: Side plank with leg lift

Cool-down (optional)

  1. Low lunge (Anjaneyasana)30 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)

Tips

  • One pair of adjustable dumbbells covers both sessions.
  • When your dumbbells feel light, slow the lowering to 3 seconds and add reps, up to 15 to 20, before moving to a harder option.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

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Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the full-body dumbbell workout b take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 11 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.