Templates

Full-body dumbbell workout at home – Everyday template

A simple full-body training plan with two dumbbells.

This training plan takes you through six basic full-body exercises with two dumbbells. Choose between 10, 25 and 40 minutes and adjust the weight and reps to your level.

The template

Steps

  1. Warm up for 5 minutes: march on the spot, circle your arms, 10 squats without weight.
  2. Goblet squats: 3 sets of 10–12 reps, holding one dumbbell at your chest.
  3. Bent-over rows: 3 sets of 10–12 reps per side.
  4. Reverse lunges: 3 sets of 8 reps per leg.
  5. Shoulder press, standing or seated: 3 sets of 10 reps.
  6. Romanian deadlifts with a straight back: 3 sets of 10–12 reps.
  7. Dumbbell floor press or push-ups: 3 sets of 8–12 reps.
  8. Forearm plank: hold 3 rounds of 20–40 seconds.
  9. Rest 60–90 seconds between sets and choose a weight where the last two reps feel hard but stay clean.
  10. Loosen up for 3 minutes and skip any exercise that hurts.

Versions

Full-body dumbbell workout at home

A short three-exercise circuit for when time is tight.

4 Steps
  1. Warm up for 2 minutes: march on the spot and circle your arms.
  2. Round 1: 40 seconds each of goblet squats, bent-over rows and shoulder press, with 20 seconds rest in between.
  3. Round 2: the same three exercises again at your own pace.
  4. Loosen up for 1 minute and skip any exercise that hurts.

Full-body dumbbell workout at home

Six basic exercises with three sets each for the whole body.

10 Steps
  1. Warm up for 5 minutes: march on the spot, circle your arms, 10 squats without weight.
  2. Goblet squats: 3 sets of 10–12 reps, holding one dumbbell at your chest.
  3. Bent-over rows: 3 sets of 10–12 reps per side.
  4. Reverse lunges: 3 sets of 8 reps per leg.
  5. Shoulder press, standing or seated: 3 sets of 10 reps.
  6. Romanian deadlifts with a straight back: 3 sets of 10–12 reps.
  7. Dumbbell floor press or push-ups: 3 sets of 8–12 reps.
  8. Forearm plank: hold 3 rounds of 20–40 seconds.
  9. Rest 60–90 seconds between sets and choose a weight where the last two reps feel hard but stay clean.
  10. Loosen up for 3 minutes and skip any exercise that hurts.

Full-body dumbbell workout at home

More sets plus extra exercises for arms and core.

11 Steps
  1. Warm up for 5 minutes: march on the spot, circle your arms, 10 squats without weight.
  2. Goblet squats: 4 sets of 10–12 reps.
  3. Bent-over rows: 4 sets of 10–12 reps per side.
  4. Reverse lunges: 4 sets of 8 reps per leg.
  5. Shoulder press, standing or seated: 4 sets of 10 reps.
  6. Romanian deadlifts with a straight back: 4 sets of 10–12 reps.
  7. Dumbbell floor press or push-ups: 4 sets of 8–12 reps.
  8. Biceps curls and overhead triceps extensions: 3 sets of 12 reps each.
  9. Forearm plank and side plank: 3 rounds of 20–40 seconds each.
  10. Rest 60–90 seconds between sets and choose a weight where the last two reps feel hard but stay clean.
  11. Stretch for 5 minutes and skip any exercise that hurts.

You can adapt this template to your day in the app.

Open in the app