It’s designed to challenge all the major muscles in your body – typified by the opening exercise, which will test your quads, hamstrings, glutes, shoulders, core stability and proprioception.
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How to do this 30-minute dumbbell workout:
- Perform each dumbbell exercise for 60 seconds.
- Rest for a maximum of 15 seconds between exercises.
- Complete 3 rounds in total, with a 60-second rest between each round.
1. Reverse lunge dumbbell press
2. Dumbbell bent-over back row
3. Dumbbell Russian twist
4. Dumbbell curtsy lunge
5. Dumbbell floor chest press
6. Dumbbell biceps curl
7. Dumbbell front squat
8. Dumbbell single-arm snatch
9. Overhead dumbbell triceps extension
Keep reading for full instructions on how to perform each exercise in this 30-minute dumbbell workout.
1. Reverse Lunge Dumbbell Press
Muscles targeted: Quadriceps, adductors, glutes, core, upper back and shoulders
How to do a reverse lunge dumbbell press:
- Start with your feet hip-width apart. Rack the dumbbells at shoulder height, keeping the wrists straight.
- Drive one leg back into a reverse lunge, dropping the back knee down towards the ground and creating a 90-degree angle with the front knee.
- Let the back knee kiss or hover above the floor.
- Keeping the core braced at the bottom of the movement, press the dumbbells above the head.
- As you stand up out of the lunge, bring the dumbbells back to shoulder height.
2. Dumbbell Bent-Over Row
Muscles targeted: Lats, rhomboids, mid & lower trapezius and biceps
How to do a dumbbell bent-over row:
- Hold a dumbbell in each hand (palms facing in towards your body), just wider than shoulder-width apart.
- Let the dumbbells hang with your arms extended.
- Push the hips back, keeping a soft knee bend, until your torso is parallel with the floor. Keep your spine straight.
- Brace your core and squeeze your shoulders together, then row the dumbbells up. Slowly lower them back down again, then repeat.
3. Dumbbell Russian Twist
Muscles targeted: Obliques, rectus abdominis, hip flexors and erector spinae
How to do a dumbbell Russian twist:
- Start by sitting on the floor. Slightly lean back so your torso and legs form a V shape.
- Bracing your core, bend your knees and elevate your feet off the ground.
- Balancing in this V position, keep your legs stationary and twist your torso from side to side with control.
4. Dumbbell Curtsy Lunge
Muscles targeted: Quadriceps, gluteus maximus and gluteus medius
How to do dumbbell curtesy lunges:
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Take a big step back with your right leg, crossing it behind your left. Bend your knees until your left thigh is nearly parallel with the floor.
- Ensure your torso is upright and your hips and shoulders are facing forwards. Keep the majority of your weight on the front leg.
- Return to the start position, then repeat on the other side.
5. Dumbbell Floor Chest Press
Muscles targeted: Chest and triceps
How to do a floor dumbbell chest press:
- Start by sitting on the floor in an upright position with your legs straight. Grab two dumbbells and balance them vertically on your thighs.
- Slowly lay back while keeping the dumbbells close to your chest, then bend your knees to 45 degrees. Keep your feet in line with your knees.
- Press the dumbbells to the sky with full extension by contracting your triceps and chest. Keep squeezing your shoulder blades into the floor.
- Slowly lower your arms until both elbows touch the floor, then press both dumbbells back to the starting position.
6. Dumbbell Biceps Curl
Muscles targeted: Biceps
How to do dumbbell bicep curls:
- Stand holding two dumbbells at your sides, palms facing forwards.
- Bend your knees slightly while squeezing the core.
- Move your forearms to curl the weights up towards your shoulders.
- Keep your wrists straight throughout the movement.
- Return to the start position with control.
7. Dumbbell Front Squat
Muscles targeted: Quadriceps, hamstrings, glutes and core
How to do a front squat with dumbbells:
- Stand with feet shoulder width apart. Rack the dumbbells under the chin, just in front of your collar bones, palms facing the body in an underhanded grip.
- Keeping the chest proud, core tight and back straight, push the hips back and bend the knees simultaneously until the knees reach an angle of at least 90 degrees.
- Pause, then push the floor away with the legs and return to standing position.
Related: Dumbbell abs workout
8. Dumbbell Single-Arm Snatch
Muscles targeted: Glutes, quads, hamstrings, back, shoulders, triceps and core (full-body exercise)
How to do a dumbbell single-arm snatch:
- Stand with your feet shoulder width apart, holding a dumbbell in one hand. Push your hips back and lower yourself into a deep squat.
- Allow the dumbbell to hang down and touch the floor directly beneath your chest, keeping that arm straight.
- Your back should also be straight and you should aim to keep the chest elevated.
- Explosively drive the dumbbell up using your legs and back, keeping a close central line to the body.
- Once the dumbbell reaches the level of your hips, drive it up with your arm, using the momentum created during the first part of the movement.
- As the dumbbell reaches shoulder height, flip your elbow underneath the weight and press it overhead, locking out your elbow.
9. Overhead Dumbbell Triceps Extension
Muscles targeted: Triceps and core
How to do an overhead dumbbell triceps extension:
- Grab a dumbbell and kneel on the floor with your knees shoulder-width apart.
- Brace your core and squeeze your glutes.
- Press the dumbbell overhead until your arms are straight. Keep the elbows tight and close to your ears. Your palms should face each other. This is the starting position.
- Bend your elbows to lower the weight behind your head until your forearms are at least parallel with the floor. Make sure the elbows don’t flare out.
- Pause, then straighten your arms by extending your elbows to return to the starting position.