A Full Body Dumbbell Workout That You Can Do Anywhere

What’s better than a workout that doesn’t require a trip to the gym? Being able to do that workout with just one single piece of equipment from your own home. 

Last week on the site Zach, or resident wellness expert and my personal trainer walked you through how to tackle a full-body workout with just one piece of equipment – a kettlebell. And today he is back with another round of full-body workouts using just one piece of equipment – this time it is a dumbbell. Sometimes going to the gym just doesn’t work with everyone’s schedules, lifestyles or workouts so we tasked him to create these workouts so that you could have everything that you need right at your own home – no excuses. His workouts have worked for me, now you can give them a try!

—Just like the kettlebell workout, this one is designed to be full-body and work for everyone. It’s split up into three sections. You’ll start with an upper-body circuit, then a lower body circuit, and finally finish with a full-body circuit to get your heart rate up. If you’re short on time or want to focus on a specific area, you can just do that section and double the number of rounds.

Try selecting a weight that you can accomplish all of the upper body reps with since typically your lower body is stronger. My suggestion is for men to start with 20-25 lbs per dumbbell and women start with 10-15. During each round go straight from one exercise to the next without rest, then rest 60-90 seconds between each round. Rest as needed between each section (that doesn’t mean you can go take a nap, but a few minutes rest is fine).

Upper Body

3 Rounds

Floor Press

10 reps

Lay on your back with your feet flat and a dumbbell in each hand. Start with both arms straight up in line with your chest. Bring your arms down until your upper arm and elbow touch the ground. Keep the forearms straight and press the weight back up.

Renegade Rows

8 reps per side

Place two dumbbells on the floor about shoulder width apart. Start with your hands on the weights and your body in a plank position. Keep your feet about shoulder width apart or a little wider if necessary. Pull one dumbbell just under your armpit while balancing on the other hand and feet. Repeat with the other side back and forth.

Arnold Press

10 reps

Stand up tall and hold the dumbbells in front of you at the upper chest level with your palms facing you. Keep the dumbbells close to your body and your elbows tucked tight into your body. Press the dumbbells overhead while rotating your hands so you that at the top your palms are facing away from you. Lower the dumbbells rotating back.

Curls

10 reps

Start standing up with your arms hanging down and a dumbbell in each hand. Keeping your elbows at your side, curl the dumbbells up to shoulder height. On the first repetition keep your palms facing each other throughout the rep. On the second rep rotating your hands so your palms are facing away at the bottom and toward your body at the top. Alternate between the two types of curls every rep.

Lower Body

4 Rounds

Single Leg Deadlifts

8 reps per side

Stand up tall holding a dumbbell in each hand and with your arms straight down. Lift one leg slightly so your foot is just off the floor. Lower the dumbbells to the ground while lifting your leg back behind you. Keep your hip and knee on the lifted leg straight throughout the movement. Touch the dumbbells to the floor on either side of your planted foot and lift back up, lowering your lifted leg back to the floor.

Lunges

10 reps per side

Stand upright with a dumbbell in each hand by your sides. Step forward with one leg and lower your back kneed to the ground, keeping your torso upright. Try not to let your front knee extend past the toes on that same foot. Press off of the front leg and bring your front foot back in line with your other.

Cossack Squats

12 reps

Stand with your feet wider than shoulder width apart. Hold a dumbbell vertically up by your chest. Shift your weight onto your left foot while picking up the toes of your right foot, allowing the heel to rotate as needed. Descend into a lateral lunge, pushing your hips back and keeping your left foot planted. Also focus on keeping your right leg completely straight and your chest upright. This exercise isn’t meant to be performed fast, so take your time and feel the stretch. Push off your left foot and return to starting position. Repeat to the other side.

Full Body

5 Rounds

Burpees

10 reps

Start standing up tall with a dumbbell in each hand. Lower the dumbbells to the ground and kick your feet back, so that you end in a plank position with your hands on the dumbbells. Bring your feet forward and stand back up with the dumbbells.

Cleans

10 reps

Stand with a dumbbell in each hand. Lower the weights to the floor by pushing your hips back and slightly bending your knees. Stand up fast and swing the dumbbells up to your shoulders. Use the momentum from your hips rather than standing and doing a curl.

Thrusters

10 reps

Standing with your feet shoulder width apart and holding dumbbells up on your shoulders. Squat down pushing your hips back and your knees out. As your come back up from the squat press the weight over your head, ending with your arms straight up. Bring the dumbbells back to your shoulders and lower into a squat for the next rep.

V-ups

15 reps

Lie down on with your legs straight and your arms extended behind your head, holding one dumbbell in your hands. Keeping your lower back and butt on the ground, raise your legs and arms to meet each other.

  1. Loooooove this. Perfect timing for me. Need this type of workout to stay strong, so I don’t devolve into a blob. Thank you!

  2. Thank you so much for this. It’s really nice to see someone put this info out for people and not needing anything in return. Also, you do such noble work on your show. You should always be celebrated. Thank you.

    1. This is great information and a great workout. Thanks for putting this on your page