Full-Body Dumbbell Workout at Home
Six moves with one pair of dumbbells. Legs, back, shoulders, glutes and core in about 30 minutes.
How to do it
- Do the six moves in order. That is one round.
- Do 3 rounds and rest about a minute between rounds.
- Pick a weight you could lift 2 more times at the end of each set.
The moves
1. Kickstand Squat
Sets and reps: 3 × 10 each side
Cue: Most of your weight on the front foot. Sit straight down.
2. Kickstand RDL
Sets and reps: 3 × 10 each side
Cue: Push your hips back with soft knees. Keep the weights close.
3. Shoulder Press
Sets and reps: 3 × 10
Cue: Ribs down. Press straight up over your shoulders.
4. Dumbbell Row
Sets and reps: 3 × 10 each side
Cue: Pull the weight toward your hip, not your chest.
5. Dumbbell Hip Thrust
Sets and reps: 3 × 12
Cue: Pause at the top for one second.
6. Plank Pull-Through
Sets and reps: 3 × 8 each side
Cue: Keep your hips still as you pull the weight across.
What's next
When the last reps feel easy, go up to the next weight.
These are general training guidelines. Stop any move that hurts.
Demos by SwipeHealth AI coaches.