Strength training doesn’t need a rack of equipment or a complicated plan. In fact, one simple routine can work every muscle you’ve got.
This full body dumbbell workout for women packs 8 exercises into 20 minutes, and all you need is a pair of light dumbbells (10 lbs works great).
Then we’ll tackle them in pairs with 15-second rests, so grab your weights and go!
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Curl to Front Squat
We’re kicking things off with a two-in-one move, so grab both dumbbells and keep the weight light and simple.
The curl warms up your arms while the squat fires up your legs and glutes.
Just watch those knees, because they’ll want to cave inward as you drop down.
How to perform:
- Stand in a squat stance, holding a dumbbell in each hand.
- Curl both dumbbells up to your shoulders.
- Lower into a squat, keeping your chest lifted.
- Keep your knees tracking out, not caving inward.
- Press through your heels to stand back up.
- Lower the dumbbells, then repeat for the full set.
Row to Deadlift
This one is all about the backside of your body, since the row hits your lats and the deadlift wakes up your hamstrings and glutes.
The trick is the hinge, so picture somebody gently pulling your hips from behind you.
And don’t worry about reaching the floor, because a flat back is the real goal here.
How to perform:
- Stand with feet shoulder-width apart, a dumbbell in each hand.
- Hinge your hips back, keeping your back flat.
- Lower until you feel a stretch in your hamstrings.
- Row both dumbbells up, driving your elbows back.
- Drive your hips forward to stand and squeeze your glutes.
- Lower with control, then repeat for the full set.
Lunge to Press
Now set one dumbbell aside, because this move only needs one, though it’ll still challenge your whole body.
Balancing on one leg while pressing overhead takes some getting used to, so go nice and slow.
And if you’re wobbling, just tap your toe to the ground between reps until you find your footing.
How to perform:
- Hold one dumbbell in your left hand at your shoulder.
- Step your left foot back and lower into a lunge.
- Press through your front heel to drive back up.
- Drive your left knee up to hip height and balance.
- Press the dumbbell overhead without locking your elbow.
- Lower with control, then repeat and switch sides.
Side Lunge Raise
Side lunges get you moving in a direction most workouts skip, which your hips and glutes will thank you for.
As you come back to center, the arm raise sneaks in some shoulder work too.
Just keep that dumbbell slightly in front of you rather than straight out, since that protects the front of your shoulder.
How to perform:
- Hold one dumbbell in your left hand, feet under your hips.
- Step your right foot wide and sit into that heel.
- Keep your left leg straight and chest lifted.
- Press through your right glute back to center.
- Raise your left arm out to the side, palm down.
- Lower with control, then repeat and switch sides.
Hip Thrust Press
This will probably be a new move for most of you, but it’s simpler than it looks.
You’re basically pairing a standing hip thrust with a shoulder press, so your glutes and shoulders share the work.
Remember, it’s not a full squat, just a slight knee bend as you send those hips back.
How to perform:
- Stand with feet wide, holding a dumbbell in each hand.
- Squat down, lowering the dumbbells between your thighs.
- Keep your chest lifted and your knees pushing outward.
- Drive up through your heels to stand tall.
- Press both dumbbells straight overhead as you rise.
- Lower the dumbbells down and squat for the next rep.
Sumo Squat Curl
After all that balancing, here’s something nice and simple to reset with.
The wide stance shifts the focus to your inner thighs and glutes, while the hammer curl keeps your arms busy at the top.
Sink all the way down into each squat, because shallow reps leave results on the table.
How to perform:
- Stand with feet wide and toes turned out, holding both dumbbells.
- Lower all the way down into a sumo squat.
- Press through your heels to stand and squeeze your glutes.
- Curl both dumbbells up with palms facing each other.
- Keep your elbows tucked throughout the curl.
- Lower the dumbbells, then repeat for the full set.
Glute Bridge Press
Time to head down to the floor for the last superset, and this combo is a sneaky good one.
Your glutes drive the bridge while your chest handles the press, so nothing gets a break.
Instead of arching your back to lift your hips, think about tucking your tailbone under and tilting your pelvis up.
How to perform:
- Lie on your back, knees bent and feet flat.
- Hold a dumbbell in each hand near your chest.
- Press your hips up and squeeze your glutes.
- Press both dumbbells up and squeeze your chest.
- Lower the dumbbells, then lower your hips.
- Repeat the bridge and press for the full set.
Weighted Crunch
We’re finishing with abs, and you can use one dumbbell or both depending on how you’re feeling.
Lowering your heels and the weight together is what makes this burn, so take it slow.
Whatever you do, keep your back pressed into the floor the entire time, since that’s what protects your lower spine.
How to perform:
- Lie on your back using one or both dumbbells.
- Bend your knees and lift your feet off the floor.
- Press the dumbbells up over your chest.
- Lower the dumbbells and heels toward the floor together.
- Crunch everything up, lifting your shoulder blades off the floor.
- Lower with control, then repeat for the full set.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
