You don’t need a dozen different routines to train your whole body. A pair of dumbbells and 30 minutes? That’s it.
This full body dumbbell workout hits every major muscle group with simple moves like squats, rows, and presses. Nothing fancy.
Each exercise is 40 seconds on, 20 seconds rest, done in two rounds. It’s a quick full body weight workout you can do anywhere.
Grab your weights and let’s get into it:
Curl to Squat to Shoulder Press
Let’s kick off this full body dumbbell workout with a move that works your arms AND legs in one go.
You’ll curl the dumbbells up, drop into a squat, then press them overhead as you stand.
It’s a lot happening at once, so focus on controlling every part of the movement — don’t rush through it!
How to perform:
- Bring the dumbbells up to your shoulders for a curl, making sure to lock your elbows.
- Go down into a squat, making sure you don’t allow your chest to drop.
- As you come up, bring the dumbbells above your head for a shoulder press.
- Use a nice, strong explosive movement at the top without locking your elbows out.
- Control the weight as you lower it down to repeat the curl and squat.
Regular Push-ups
You know the drill — push-ups are a staple in any full body workout at home routine for a reason.
Whether you do them on your toes or on your knees, pick the version that lets you keep good form for the full 40 seconds.
If you’re starting to gas out halfway through, just slow it down or hold a plank. No shame in that!
How to perform:
- Get on the ground to begin.
- You can do these on your knees or on your toes—choose the variation that will give you the best form.
- Keep moving for the full 40 seconds; if you struggle, take them slower or hold a plank instead of stopping entirely.
Reverse Bridge
This one might feel a little awkward at first, but stick with it.
You’ll press up into a reverse bridge while pushing a dumbbell straight up from your shoulder — one arm at a time.
The key here? Squeeze those glutes hard at the top and make sure your pressing arm stays strong and steady.
How to perform:
- Sit on the ground and grab one weight.
- Place the dumbbell in one hand and place your other hand on the floor with your feet flat on the floor.
- Come up into a reverse bridge position while pressing the arm with the dumbbell out directly from the shoulder.
- Make sure the pressing arm is nice and strong, and squeeze your glutes at the top of the movement.
- Come down, switch arms, and press again.
Weighted Crunches
Time to flip onto your back for some weighted crunches.
You’ll hold a dumbbell above your head and crunch up, keeping your eyes on the ceiling the whole time.
Here’s the thing — don’t just go through the motions. Each crunch should be intentional, with a real squeeze on the way up and control on the way down.
How to perform:
- Lay on your back and hold a dumbbell above your head, directly out from your shoulders.
- Keep your gaze looking toward the ceiling.
- Press your lower back into the floor and get your shoulder blades up off the floor.
- Make sure each crunch is intentional; do not just flow through them. Focus on squeezing and controlling the movement on the way down.
Single Leg Deadlift
If you’re new to this full body workout for beginners, single leg deadlifts can feel a bit wobbly — and that’s totally normal.
You’ll hinge at the hips on one leg while keeping your chin, neck, and back in a straight line.
Really sit into your working leg’s heel. You should feel this one lighting up your hamstring and glutes.
Do one side, then switch.
How to perform:
- Stand up, choose a side, and extend your working leg in front of you while keeping a slight bend in the knee (do not lock it out).
- Pop your back leg toe, creating a kind of triangle position with your legs.
- Keep your chin, neck, and back all in a straight line.
- Sit back and hinge at the hips, sitting into your working leg’s heel until you feel it in the hamstring.
- Use your glutes and squeeze at the top as you come back up. Do one side for the set, then switch to the other.
Burpee Press
Yep, we’re doing burpees — but with a twist.
You’ll add a shoulder press at the top, which makes this one of the best full body workout moves for building strength and getting your heart rate up.
The biggest thing to watch out for? When you jump back in from the plank, sit into a squat and use your legs to stand up — don’t pull up with your back.
How to perform:
- Start standing with your palms facing toward each other.
- Do a shoulder press down and bring the dumbbells to the floor.
- Jump your legs out into a plank position, then jump them back in.
- As you return from the plank, ensure you sit into a squat position rather than using your back to bring the dumbbells up.
- Use your glutes and legs to stand back up.
Side Lunge with Curl
For this one, you’ll step out wide into a side lunge, then curl the dumbbell as you come back up.
Keep your chest lifted as you drop into the lunge — it’s tempting to fold forward, but try to sit back into your heel instead.
Even if you’re using a lighter weight for this dumbbell workout at home, really squeeze on the curl and feel the resistance on the way down.
Do one side at a time, then switch.
How to perform:
- Stand with your legs nice and wide.
- Choose a leg to start with, ensuring your chest stays nice and lifted as you go down into the lunge (do not drop your upper body).
- Sit back into the heel of the working leg.
- As you come up, press through that glute and curl the dumbbell upward.
- Keep your elbows locked and controlled, feeling the resistance on the way down. Do one side for the set, then switch to the other.
Full Sit-up Tricep Extension
This exercise is doing double duty — you’ll work your abs on the sit-up AND hit your triceps at the top.
Once you sit up (try to keep a flat back!), lock your elbows and drop the dumbbell behind your head for a tricep extension.
It’s a solid two-for-one move in this dumbbell workout routine.
How to perform:
- Lay on the ground with your feet flat on the floor and the dumbbells above your head.
- Sit up while trying to keep a nice flat back.
- Once sitting up, lock your elbows and drop the dumbbell down behind you for a tricep extension.
- Squeeze, control the weight down, bring it back up, drop your hands down, and lower your body back to the floor.
Glute Bridges
Here’s where your glutes really get to shine.
You’ll place a dumbbell on your lap and press your hips up as high as they can go, squeezing at the top.
Don’t hang out at the bottom — just tap down and pop right back up. Keep that tempo going!
How to perform:
- Lay on your back with your feet on the ground and place a dumbbell on your lap.
- Press into your heels and push your hips up as high as they can go toward the sky.
- Squeeze your hips at the top.
- Lower down just to tap the bottom, then pop right back up without spending too much time at the bottom.
Russian Twists
Time to target those obliques. You’ll sit back so your abs are already under tension before you even start twisting.
From there, take the dumbbell side to side, making sure you’re rotating all the way through each time.
This is one of those moves that looks easy but will have your core on fire by the end — especially in a quick full body weight workout like this one.
How to perform:
- Sit on your bum and lean back so you already have tension on your abs.
- Take the dumbbell and twist all the way to one side, dropping it toward the floor.
- Twist and drop the dumbbell to the other side, making sure you twist all the way every time.
Reverse Lunges
Nice and simple — you’ll step one leg back into a lunge while holding your dumbbells.
The trick is to angle your body slightly forward so you’re putting the work on your glute, not just your quads.
Keep your core tight and press through your front heel to come back up. One side at a time, then switch.
How to perform:
- Stand up, hold the dumbbells, and step one leg back into a lunge.
- As you step down, keep your core nice and tight, and make sure your body is angled slightly forward to put tension on the glute.
- Sit back into the lunge.
- Step through and stand back up by pressing through your front heel. Do one side for the set, then switch to the other.
Back Row Tricep Extension
Last one — you’ve got this!
You’ll hinge forward with a flat back and row the dumbbells up by driving your elbows back. That’s your lats working.
Then, hold your elbows in place and extend just the lower half of your arms for a tricep extension.
It’s a great way to finish off this full body weight workout and make sure your upper body got its fair share of the work.
How to perform:
- Stand and lean over with your hips hinged and your back nice and flat.
- Drive your elbows backward for a row, making sure to squeeze your lats.
- Hold that position with your elbows pulled back.
- Extend just the lower half of your arms backward for a tricep extension, then lower them back down.
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.
