by Clarissa Hartley

Picture this: you’re at home, yearning for a workout that engages every muscle and boosts metabolism, but not keen on owning a small fitness center’s worth of equipment. If you can identify with this scenario, we have a solution that will impress you – a comprehensive full-body workout requiring just one set of medium-weight dumbbells.

This dumbbell workout was designed to push you from head to toe, beginning with upper-body exercises, progressing to lower body, and rounding off with exercises to engage the larger, less quick-to-tire muscles. All the included moves are compound movements, meaning they employ multiple muscle groups simultaneously, enabling you to develop more metabolically-activated, fat-burning lean tissue. If you’ve been hunting for a routine that can expedite calorie burning, even during rest, you’ve met your match in this routine.

Execution of the Perfect Dumbbell Workout

Hang on to your weights while devoting 45 seconds each to the following six movements, transitioning rapidly between them, but ensure a dumbbell stays in hand. Aim to execute the entire circuit 2-3 times, scheduling in a two-minute breather between each round.

List of Exercises for Full-Body Dumbbell Workout:

1. Dumbbell swing
2. Upright row
3. Reverse fly
4. Dumbbell shoulder press
5. Dumbbell overhead side bend
6. Front squat

Step-By-Step Guide to Each Exercise:

1. Dumbbell swing aids in priming your body for the upcoming drills by activating your full body and speeding up your heart rate.

2. Upright row is an exceptional upper-body exercise that works the biceps, shoulders, and upper back.

3. Reverse fly digs deep into the upper back and is extremely beneficial for posture, assisting you to stand erect.

4. Dumbbell shoulder press not only ramps up your heart rate but also challenges your coordination and arm muscles.

5. Dumbbell overhead side bend concentrates on the internal and external obliques and effectively tightens the entire core, encompassing the lower back.

6. A front squat aims at the quadriceps and glute max. It ingeniously decreases pressure on the lower back.

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