8 Full Body Exercises with Dumbbells (Video)

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Full Body Workouts

Strengthen and shred at residence with this environment friendly exercise: the most effective full physique workout routines with dumbbells. Every circuit comprises 4 full physique workout routines, stacked collectively in a enjoyable and difficult time-drop format. The work time decreases with every extra set; that means you may proceed to achieve on your heavy weights at the same time as your muscle groups begin to fatigue.

 

Construct energy and definition with this partaking circuit exercise: the 8 best full body exercises with dumbbells.

This fan-favorite “time-drop” format decreases your work time with every extra set. The primary set is probably the most intense, with the longest work interval. The aim is to achieve failure by the top of every set, then repeat, this time for a shorter time period.

Which means you may proceed reaching on your heavy weights, at the same time as your muscle groups fatigue.

Timed intervals of labor make this full physique residence exercise scalable for all health ranges. Take every train at your tempo, performing as many reps as doable whereas sustaining good type.

two women performing a bicep curl as example of full body exercise with dumbbellstwo women performing a bicep curl as example of full body exercise with dumbbells

Full Physique Workouts FAQs

What Train Is Finest For The Full Physique?

The very best full physique workout routines are compound exercises, or workout routines that concentrate on a number of muscle teams directly. Compound workout routines are a type of functional strength training, constructing energy for the motions you carry out day by day, resembling urgent, pushing, lifting and twisting.

What Is The Quantity One Full Physique Train?

The burpee is taken into account the most effective full physique energy and conditioning workout routines. Burpees are thought-about each a cardiovascular conditioning and energy coaching train, and can be utilized to each construct muscle and burn fats.

two women performing lat flys as example of full body exercises with dumbbellstwo women performing lat flys as example of full body exercises with dumbbells

30-Minute Full Physique Exercise (Time-Drop)

Construct energy and muscle definition with this difficult full physique circuit exercise: the most effective full physique workout routines with dumbbells.

Every circuit comprises 4 full physique workout routines, stacked collectively in a enjoyable and difficult time-drop format. A complete physique energy exercise that’s certain to boost your coronary heart charge.

Add full body workouts like this one to your workout routine 1-2 occasions per week to construct muscle mass and improve endurance.

Exercise Gear:

Medium-to-heavy set of dumbbells. I’m utilizing 10-25 lbs.

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Attain for these heavy weights – lifting difficult weights is the NUMBER ONE factor you are able to do to construct energy!

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woman performing squat hold back row as example of dumbbell full body exerciseswoman performing squat hold back row as example of dumbbell full body exercises

Exercise Directions:

Observe together with the guided Full Body Workout video on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Exercise Appears Like This:

  • 2 Circuits
  • 4 Full Physique Workouts Per Circuit
  • Time Drop Format (set one is 40 seconds of labor, 20 seconds relaxation; set two is 30 seconds of labor, 15 seconds relaxation; set three is 20 seconds work, 10 seconds relaxation)
  • Repeat Every Circuit x3 Units

Exercise Define

CIRCUIT ONE:

  1. Squat and Alternating Overhead Press
  2. Deadlift and Alternating Bicep Curl
  3. Push Up and Plank Knee Drive 
  4. Dumbbell Burpee 

CIRCUIT TWO:

  1. Sumo Squat and Alternating Again Row 
  2. Hand-Swap Lateral Lunges
  3. Alternating Reverse Lunge and Lateral Elevate
  4. Cranium Crusher and Alternating Leg Lowers 

two women performing a low squat hold as part of full body dumbbell workouttwo women performing a low squat hold as part of full body dumbbell workout

8 Full Physique Workouts with Dumbbells

Squat and Alternating Overhead Press

Targets: Legs, glutes, quads, arms, biceps, shoulders and core.

two women performing a squat, curl and shoulder press as example of full body exercisestwo women performing a squat, curl and shoulder press as example of full body exercises

How To Do Squats and Alternating Overhead Shoulder Presses

  1. Begin standing, toes shoulder width aside, knees bent. Maintain one dumbbell in every hand at your sides (palms going through in).
  2. Sit your hips again as you decrease right into a squat, striving for a 90-degree angle between your hips and knees. Decrease the dumbbells in direction of the bottom between your legs.
  3. Then, press by means of your heels to face tall, curling the dumbbell in your proper hand first to shoulder peak, then urgent straight overhead as you stand. Consider powering the motion together with your legs relatively than your higher physique.
  4. With management, reverse the motion, reducing the dumbbell to your hips earlier than reducing right into a squat.
  5. Repeat, this time curling the dumbbell in your left hand first to shoulder peak then urgent overhead as you stand tall, performing a shoulder press on the left aspect.

Deadlift and Alternating Bicep Curl

Targets: Glutes, hamstrings, hips, decrease again, quads, core and biceps.

two women performing a deadlift with a bicep curl as example of full body exercises with dumbbellstwo women performing a deadlift with a bicep curl as example of full body exercises with dumbbells

How To Do Deadlifts and Alternating Bicep Curls

  1. Stand with toes hip-distance aside, toes pointing ahead. Maintain a dumbbell in every hand at your sides, palms going through your physique.
  2. Hinge at your hips together with your knees barely bent to decrease the dumbbells down in direction of your knees/shins. Consider pushing your butt again in direction of the wall behind you whereas conserving a flat again and impartial neck. Dumbbells keep near the physique.
  3. Retaining your core tight, push by means of your heels to face straight up; finishing the dumbbell deadlift.
  4. Then, curl the dumbbell in your proper hand as much as your proper shoulder, rotating your palm so it’s going through in in direction of your physique on the prime of the motion.
  5. With management, reverse the motion, reducing the dumbbell to your hips and returning to beginning place.
  6. Repeat, performing one other deadlift earlier than performing a bicep curl on the left, curling the dumbbell in your left hand up in direction of your left shoulder.

Push Up and Plank Knee Drive 

Targets: Arms, chest, shoulders, triceps, again, abs, obliques and core.

two women performing push ups and knee drives as part of full body workouttwo women performing push ups and knee drives as part of full body workout

How To Do Push Ups and Plank Knee Drives 

  1. Begin in a excessive plank place, shoulders over wrists, partaking your core muscle groups.
  2. Decrease your chest down into the underside of a push up, letting your elbows fall again in direction of your physique and main together with your chest.
  3. Then, press again into excessive plank place.
  4. Maintain a excessive plank as you pull your proper knee to faucet your proper elbow.
  5. Repeat, performing one other push up earlier than bringing the left knee to faucet the left elbow.

Modification: Carry out a chest press with an alternating leg kick out.

Dumbbell Burpee

Targets: Legs, glutes, hamstrings, hips, calves, low again, shoulders, abs and core.

two women performing dumbbell burpees as example of best full body exercises with dumbbellstwo women performing dumbbell burpees as example of best full body exercises with dumbbells

How To Do Dumbbell Burpees 

  1. Stand with toes shoulder-width aside, holding a set of dumbbells in your palms with palms going through in in direction of one another.
  2. With a comfortable bend within the knees, hinge at your hips to decrease your torso as you slide the dumbbells down in entrance of your legs. Take into consideration pushing your hips again behind you. Hinge till you’re feeling a stretch behind your legs.
  3. Set the dumbbells on the bottom between your toes and carry out a burpee by leaping your toes again to excessive plank place. Palms stay on the dumbbells.
  4. Then bounce your toes again in and instantly stand tall, driving by means of the heels as you pull the weights up in direction of your hips, returning to beginning place.

Modification: Carry out a dumbbell squat hold, press out and overhead press.

Sumo Squat and Alternating Again Row 

Targets: Quads, glutes, hamstrings, hips, inside thighs (or adductors), lats, abs and core.

two women performing sumo squats with a back rowtwo women performing sumo squats with a back row

How To Do Sumo Squats and Alternating Again Rows

  1. Stand with toes wider than hips, heels in and toes pointed barely out (extensive squat or sumo squat stance). Maintain one dumbbell in every hand between your legs.
  2. Bend your knees to decrease down right into a squat, pushing your knees out in direction of your pinky toes as you drop your hips parallel to your knees.
  3. Pause and maintain on the backside of your sumo squat, then pull the dumbbell in your proper hand again in direction of your proper hip (consider pulling out of your elbow joint versus your wrist), as if you happen to have been beginning a pull-start lawnmower. Cease as soon as your elbow is in keeping with your rib cage, making a straight line from shoulder to elbow. Maintain the row on the prime for a second squeezing your shoulder blade in.
  4. With management, decrease the dumbbell again to the beginning place.
  5. Drive by means of your heels, squeezing your glutes and inside thighs to return to standing.
  6. Then repeat, this time performing a sumo squat maintain with a again row on the left aspect.

Hand-Swap Lateral Lunge

Targets: Legs, quads, hips, hamstrings, glutes, outer glutes (gluteus medius), inside thighs and core.

two women performing handswitch lateral lunges as example of full body exercises with dumbbellstwo women performing handswitch lateral lunges as example of full body exercises with dumbbells

How To Do Hand-Swap Lateral Lunges

  1. Begin standing, toes wider than shoulder-width, toes going through ahead or barely turned out. Maintain one dumbbell in your left hand.
  2. Sit your hips again, bending your proper knee whereas leaving your left leg straight. Consider performing a single leg squat together with your proper leg whereas your left leg stays straight. Dumbbell involves the within of the proper foot; knees and toes are pointing ahead.
  3. Then, drive off your proper foot to reverse the motion, pushing again to heart. As you hit heart swap the dumbbell to your proper hand.
  4. Instantly push to the left aspect, bending your left knee whereas leaving your proper leg straight. This time, consider performing a single leg squat together with your left leg whereas your proper leg stays straight.

Alternating Reverse Lunge and Lateral Elevate

Targets: The legs, glutes, quads, calves, inside thighs (adductors), outer thighs (abductors) and deltoids.

two women performing alternating reverse lunges with a lat raise two women performing alternating reverse lunges with a lat raise

How To Do Alternating Reverse Lunges and Lateral Raises

  1. Stand together with your toes hip-width aside, knees barely bent. Maintain a dumbbell in every hand at your sides.
  2. Step your left foot again right into a reverse lunge, reducing down so each knees type 90-degree angles.
  3. Press by means of your entrance proper heel to drive ahead, returning to standing place.
  4. From a standing place, carry each arms as much as the perimeters at roughly a 45-degree angle, conserving a slight bend within the elbows. Elevate simply to shoulder peak.
  5. Slowly and with management, decrease the dumbbells to your sides, returning to beginning place.
  6. Repeat, this time stepping your proper foot again right into a reverse lunge, earlier than standing tall and performing a lat elevate.

Cranium Crusher and Alternating Leg Decrease 

Targets: Triceps (again of the arm), decrease abs, pelvic ground and deep transverse belly abs.

two women performing skull crushers with a leg lowertwo women performing skull crushers with a leg lower

How To Do Cranium Crushers and Alternating Leg Lowers 

  1. Lie in your again, holding dumbbells straight overhead, wrists in keeping with shoulders, palms going through in in direction of one another.
  2. Prolong your legs straight up so that they’re parallel together with your arms, slight bend within the knees, toes are flexed.
  3. Bend your elbows to decrease the dumbbells in direction of your brow. As you decrease the dumbbells, brace your core and slowly decrease your proper heel in direction of the mat.
  4. Then squeeze by means of the again of your arm to increase the dumbbells overhead. As you elevate the dumbbells, carry your proper foot again as much as meet the left foot.
  5. Repeat; reducing the dumbbells in direction of your brow and this time reducing your left leg. Exhale to press the dumbbells again overhead and return your left leg to beginning place.

Modification: Bend your knees, lowering vary of movement.

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woman performing lateral lungewoman performing lateral lunge

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