full body workout with dumbbells (no repeat strength workout)

written by Nina Shantel, blog: RealDietHelp.com, published October 3, 2023

You’ll want two sets of dumbbells, anywhere from 3 pounds to 25 pounds, for this 30-minute full body strength workout. (YouTube video at the bottom of this post)

As always, with any workout, go at your level, and stop if you feel pain. You assume any and all risks of injury so listen to your body!

For beginner lifters, select one set of 3-lb. weights and one set of 5-lb weights. For intermediate lifters, you may want one set of 5 lb. weights and one set of 8 lb. weights. If you are a strong, experienced lifter, one set of 8 lb. weights, one set of 10 lb. weights and one 25 lb. kettlebell or two 12 lb. dumbbells should be challenging enough.  

Here are the exercises in order:

Warm-up: Side steps. This works the hips, medial glutes, aka the side butt.

Workout:

1. Side plank with leg lifts. 15 reps each side
2. 15 standing leg extensions followed by 15 standing leg lifts. Repeat on the other side.
3. Walk sideways on toes, three to the left and three to the right for a total of 18 reps. This works balance and calves.
4. 18 calf raises with or without one dumbbell in each hand
5. 15 kickstand deadlifts on each side. Use one heavy dumbbell or kettlebell, or two dumbbells.
6. Glute bridges with overhead triceps extensions to failure
7. Narrow chest press with dumbbells
8. 15 wide standing biceps curls with 5 lb. -12 lb. dumbbells inn each hand
9. Palms up dumbbell rows with medium weight dumbbells. 15 reps.
10. Lateral shoulder raises with a hold at the top, bring weights straight across and pause, lower weights with control, reverse sequence. Stop right before failure.
11. Dumbbell golf swings with 3 lb. to 8 lb. weights
12. In and out abs, flutter kicks, and abdominal hold
13. Child’s pose
14. Cobra stretch
15. Standing quad stretch
16. Standing hamstring stretch

Press the red play button below to join me in this fun and exhilarating full body dumbbell workout.

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