At-Home Dumbbell Workout
With just one pair of dumbbells, you can get a balanced full-body workout at home. It's built so you only need the floor and a chair, no bench required.
Home Full-Body (about 35 min)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 sets | 8–12 reps | 1 min 30 sec |
| Push-Up | 3 sets | 8–12 reps | 1 min 30 sec |
| One-Arm Dumbbell Row | 3 sets | 8–12 reps | 1 min 30 sec |
| Dumbbell Shoulder Press | 3 sets | 8–12 reps | 1 min 30 sec |
| Dumbbell Romanian Deadlift | 3 sets | 8–12 reps | 1 min 30 sec |
| Dumbbell Curl | 2 sets | 12–15 reps | 1 min |
| Plank | 3 sets | 30–60 sec | 1 min |
Tips
- If your dumbbells are light, lower slowly (3 seconds) and lift fast to make each rep harder.
- For the one-arm dumbbell row, just brace one hand on a chair or couch.
- Worried about noise for the neighbors downstairs? Put a mat down where you set the dumbbells.
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