Dumbbell Home Workout

Total Body Dumbbell Workout – 30 Minutes to complete

The Rules

• Rest 30 seconds between sets
• Use a heavy to moderate weight that pushes you.
• Choose your days: M-W-F or T-THUR-SAT

The Workout (Full Body)

• Bench Press /w Dumbbells – 3 sets x 8 reps
• Incline Press /w Dumbbells – 2 sets x 10 reps
• Seated Arnold Dumbbell Shoulder Press – 2 sets x 8 reps
• One-Arm Dumbbell Rows – 3 sets x 10 reps
• Back Fly – 3 sets x 10 reps
• Alternate Dumbbell Curls – 2 sets x 10 reps
• Triceps Kick Back – 2 sets x 12 reps
• Squats - 4 x 20 reps
• Lunges (each leg) - 4 x 20 reps
• Dumbbell Dead Lifts - 4 x 15 reps

Optional Core Work

Repeat 3 times

• High Plank – Hold for 30 minute
• Lower Plank – Hold for 30 seconds
• Side Plank (left) – Hold for 30 seconds
• Side Plank (right) – Hold for 30 seconds
• High Plank – Hold for 30 minute
• Lower Plank – Hold for 30 seconds
• Russian Twists – 25 total