Do you only have one pair of dumbbells? Perfect! With this dumbbell workout You can train your whole body from the comfort of your home or on the go.
A complete program for strength, tone and muscle definition, suitable for all levels.
Why choose dumbbells for training at home?
Training with dumbbells allows you to:
- improve strength and body control
- stimulate the stabilizing muscles
- save time and space
A real one complete workout with dumbbells, ideal for those who want to stay fit anywhere.
Quick warm-up (5 minutes)
Before your workout, do a quick warm-up:
- Shoulder Circles × 30 sec
- Jumping jacks × 1 min
- Bodyweight squats × 15
- Plank × 30 sec
- Light stretching
Complete dumbbell workout
Perform 3 rounds of the circuit, 40 sec work / 20 sec rest:
1️⃣ Squat + Press – legs and shoulders
2️⃣ Dumbbell row – back and biceps
3️⃣ Alternating lunges – legs and buttocks
4️⃣ Curl + Tricep Extensions - arm
5️⃣ Plank Row – core and back
6️⃣ Russian Twist with dumbbell – abdomen
Recover 1 minute between rounds.
Short 10-minute version
Short on time or staying in a hotel?
Do only 2 rounds of the circuit, focusing on slow execution and movement control.
A dumbbell workout at home effective even in just 10 minutes!
Conclusion:
With consistency, you will see improvements in strength, posture and tone after just a few weeks.
Workout
Fit Recipes for post-workout
