This full body workout uses light dumbbells and simple movements to help you build strength at home. You only need a small area, a pair of dumbbells, and steady effort to complete this routine.
Warm-Up to Prepare Your Muscles
Mobilizing the Upper Body
Start with arm circles to wake up your shoulders. Move your arms forward several times, then switch directions. Begin with wide circles, then shift to smaller ones to increase control. Continue alternating directions to loosen the shoulders and improve range of motion.
Stretching the Obliques and Lower Back
Step out wide and lean into side bends. Hold each bend long enough to feel a stretch along the side of your core. Move back and forth at a steady pace. Follow this with a twisting motion: twist twice at the waist and lift one knee. Repeat the sequence to warm up your lower back and hips.
Lengthening the Hamstrings
Hold a wide stance, relax your back, and fold forward. Keep your legs straight and stretch the back of your legs. You can shift from one side to the other to reach the hamstrings more deeply. Afterward, walk to the edge of your mat, move into a plank, and step one foot forward into a runner’s stretch before switching sides.
Lower Body and Arm Strength Sequence
Sumo Squat with Hammer Curl
Take a wide stance with your toes pointed out. Hold the dumbbells between your legs. Lower into a squat, stand tall, and curl the dumbbells into a hammer curl. Keep your chest lifted and engage your glutes, hamstrings, and biceps. Maintain control as you lower the weights.
Alternating Back Row
Hinge forward at the hips with your back straight and core engaged. Pull one dumbbell upward while squeezing your back muscles. Lower it slowly and repeat on the other side. Focus on form rather than speed and keep your body stable throughout.
Deadlift and Squat Combination
Deadlift Into Narrow Squat
Stand shoulder-width apart. Push your hips back and lower the dumbbells toward your legs for a deadlift. Come up, move the dumbbells to your sides, and drop into a narrow squat. Keep your form tight, your knees slightly bent during the deadlift, and your chest strong during the squat.
Overhead Tricep Extensions
Lift one dumbbell overhead. Lower it behind your head until your elbow reaches a 90-degree angle, then extend upward while keeping your elbows close. You can alternate arms or use a single dumbbell held with both hands. Squeeze your triceps at the top of each rep.
Leg and Shoulder Conditioning
Side Lunge With Lateral Raise
Step into a wide stance. Lunge to one side, rise, and lift the dumbbell outward with your pinky angled slightly higher than your thumb. Switch sides and repeat. If this version feels too challenging, raise one arm at a time. Keep the dumbbells at shoulder height and control each lift.
Curl to Press
Curl one dumbbell up to your shoulder, then press it overhead. Lower it with control and switch arms. Maintain a steady pace and hold your elbow close to your body during the curl. This movement targets your biceps and shoulders together.
Core and Chest Work on the Mat
Leg Raises With Dumbbell Overhead
Lie on your back with a dumbbell extended overhead. Straighten your legs and raise them while keeping your lower back pressed into the mat. Lower your legs slowly to train your core with full control.
Glute Bridge With Chest Press
Hold a dumbbell in each hand and lift your hips into a glute bridge. Keep your glutes tight and core engaged. Press the dumbbells upward and lower them slowly while maintaining the bridge. This move strengthens your glutes, chest, and core at the same time.
Stability and Upper Body Power
Side Plank Hold
Choose either a high plank on your hand or a modified plank on your forearm. Stack your feet or place one in front of the other. Extend your top arm upward and hold the position. Tighten your obliques and breathe through the effort. If you need relief, drop one knee without breaking form.
Push-Up With Knee Drive
Move into a plank and perform a push-up. At the top, drive one knee toward your chest. Alternate sides each rep. You can modify by placing your knees on the floor during the push-up and lifting them again for the knee drive. This targets your chest, arms, and core with steady engagement.
Renegade Rows and Lunge Series
Renegade Rows
Hold a dumbbell in each hand while in a plank. Row one dumbbell upward while keeping your hips stable and facing the floor. Lower it and repeat on the opposite side. You can modify by dropping your knees while maintaining a long spine. Keep your movements slow to avoid twisting your hips.
Reverse Lunge With Curl
Stand at the front of your mat. Step one leg back into a reverse lunge and curl a dumbbell as you rise. Switch sides and continue alternating. Step back wide for better balance. Use a short pause between reps to keep your form steady and purposeful.
Cool Down and Full Body Stretch
Gentle Lower Back Release
Lie on your back and hug your knees toward your chest. Take deep breaths to help your heart rate settle.
Hamstring and Calf Stretch
Hold one leg straight up and stretch through the hamstring. Rotate your foot slowly to reach deeper into the calf. Switch sides and repeat.
Butterfly and Glute Stretches
Sit up and place the soles of your feet together for a butterfly stretch. Then extend one leg, cross the opposite leg over it, and pull your knee toward your chest to stretch your glute. Look over your shoulder for a light twist. Switch sides to finish balanced.
You’ve completed a full routine that trains your entire body with a mix of strength, core, and stability work.
