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Dumbbell Full Body

You'll hit every major muscle group with dumbbells and bodyweight — leaving you stronger and energized in just 30 minutes.

Created by

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Workout Breakdown

Squat (Sky Reach)

1 set × 8 reps

Cat-Cow

1 set × 8 reps

Arm Circle

1 set × 10 reps

3 circuits

Squat - Dumbbell

1 set × 10 reps

Bench Press - Dumbbell

1 set × 10 reps

Row (Bent-Over) - Dumbbell

1 set × 10 reps

3 circuits

Deadlift - Dumbbell

1 set × 10 reps

Anti-Extension Progression

Progressive exercise

Child's Pose

1 set × 30s

Hamstring Stretch (Supine)

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s