Full Body Dumbbell And Bodyweight Workout

Learn to build sustainable exercise habits by starting with small steps, focusing on stretching and resistance training for two weeks, then progressively adding cardio and nutrition into a well-structured routine.

Perform deadlifts with feet shoulder-width apart and knees slightly bent, lower the dumbbells to your shins with a straight back, then exhale and drive with the heels to stand upright.

Perform two-arm dumbbell rows with a bent-over stance, knees slightly bent and back straight. Exhale to pull dumbbells to the waist, squeeze shoulder blades at the top, inhale on return.

Perform a standing dumbbell fly with feet shoulder-width apart, palms facing each other, inhale to extend arms out to the sides at chest level, then exhale to return.

Perform side lateral raises with dumbbells from your sides, keeping legs slightly bent. Exhale as you lift to shoulder level and inhale as you return, elbows slightly bent.

Perform alternating curls with dumbbells, keep a tall stance and slightly bent knees. Exhale to lift the dumbbell upward below shoulder height, then inhale to return and switch sides.

Perform hammer curls with a stance, knees slightly bent, dumbbells at your sides and palms facing inwards; exhale to lift to shoulder height and inhale to lower to starting position.

Perform a one arm concentration curl seated on a bench, elbow against the inner thigh, exhale to lift and squeeze the bicep, inhale to lower, then switch sides.

Perform quadriceps-focused plie squats with a shoulder-width, turned-out stance; inhale to lower while maintaining form, then inhale to rise and repeat for a full-body dumbbell and bodyweight workout.

Lie on the floor with your back flat, palms facing downwards, clamp a dumbbell between your feet using your quadriceps, extend your legs while exhaling, then inhale to start.

Lie on your back with knees bent and feet flat, hip-width apart. Exhale to push through your heels and lift your hips a few inches, then inhale to lower.

Perform stiff legged deadlifts to target hamstrings, standing with feet shoulder width apart, knees slightly bent, dumbbells in front, exhale on descent and inhale on return with a straight back.

Stand with feet shoulder-width apart and dumbbells at your sides, knees slightly bent. Perform calves rocks by rocking onto the toes and back onto the heels, keeping the movement fluid.

Perform one-leg calf raises on stairs or platform, hold a left-hand dumbbell and balance with the right; exhale to push off with the toes and inhale back, alternating sides.

Perform a marching bridge on your back with feet flat, lift your hips, alternate knee raises toward your chest, and breathe in through the nose and out through the mouth.

Start on all fours, place a dumbbell behind the right knee, lift and circle the leg behind body, switch legs, breathe in through the nose and out through the mouth.

Perform single-leg lifts from a prone position to strengthen lower back, alternating sides with a flexed foot, and breathe in through the nose or mouth, then out through the mouth.

Strengthen your lower back with bird dogs performed on all fours by alternating arm and leg lifts. Breathe steadily, inhaling through the nose or mouth and exhaling through the mouth.

perform upper abs cross body crunches: lie flat, hands behind head, left ankle on right knee; alternate elbow-to-knee lifts and breathe in through the nose or mouth, out through mouth.