Dumbbell Full-Body Express
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If you own one pair of dumbbells, this is the session to keep coming back to. Five straightforward moves cover your whole body in 20 minutes - no complicated technique, just solid, effective strength work. It is beginner-friendly and endlessly repeatable, so it makes a perfect twice-a-week staple.
Kit for this workout
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The workout
Beginner · about 20 minutes, start to finish.
Warm-up
- March on the spot - 60 seconds
- Bodyweight squats - 10 reps
- Arm circles - 30 seconds each way
Main workout
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Goblet squat
3 rounds x 12 repsOne dumbbell at the chest, sit back and down, heels planted.
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Dumbbell floor press
3 rounds x 12 repsPress up strongly, lower until the triceps touch the mat.
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Bent-over row
3 rounds x 12 each sideFlat back, pull the dumbbell to the hip, squeeze.
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Reverse lunge
3 rounds x 10 each legStep back, drop the back knee, drive up through the front heel.
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Shoulder press
3 rounds x 10 repsBrace the core, press overhead without arching the back.
Coach's tip
Rest about 60 seconds between rounds. When 12 reps start to feel easy across the board, that is your cue to reach for a slightly heavier pair - progress is the point.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.