Full Dumbbell Circuit
A 25-exercise, 2-round full body circuit. All you need is a pair of dumbbells.
Muscle Groups
Equipment
Overview
- 1Goblet squat12 reps
Hold the dumbbell at chest height, feet shoulder-width. Break parallel every rep.
- 2Romanian deadlift12 reps
Hinge at the hip with a soft knee bend. Feel the hamstring stretch at the bottom.
- 3Dumbbell lunge12 each leg
Long stride, front shin stays vertical, back knee taps the floor lightly.
- 4Sumo squat12 reps
Wide stance, toes out 45°. Drive your knees out as you descend.
- 5Lateral lunge10 each leg
Step wide to one side and sit into the hip. Keep the opposite leg straight.
- 6Dumbbell floor press12 reps
Lie flat, upper arms at 45°. Press to lockout and lower slowly.
- 7Dumbbell pullover12 reps
Slight bend in elbows throughout. Arc the weight behind your head and feel the chest stretch.
- 8Dumbbell flies12 reps
Keep a soft elbow bend throughout. Open wide and squeeze at the top.
- 9Overhead shoulder press12 reps
Press straight up to lockout. Don't arch your lower back. Brace your core.
- 10Lateral raise15 reps
Slight forward lean, thumbs angled slightly down. Lead with your elbows, not your wrists.
- 11Front raise12 reps
Slow and controlled. Stop at shoulder height and don't swing the weight up.
- 12Single arm dumbbell row12 each side
Drive the elbow straight back and squeeze the lat at the top. Keep your torso parallel to the floor.
- 13Bent-over row12 reps
Hip hinge, flat back. Pull to your belly button, not your chest.
- 14Dumbbell high pull12 reps
Start at hip height and pull explosively to chin level, elbows flaring high.
- 15Bicep curl12 reps
Full range of motion. Squeeze at the top and don't let the elbows drift forward.
- 16Hammer curl12 reps
Neutral grip, elbows pinned to your sides. No swinging.
- 17Zottman curl12 reps
Curl up with a supinated grip, rotate to pronated at the top, then lower slowly.
- 18Tricep overhead extension12 reps
Elbows point forward, not out. Lower behind your head for a full tricep stretch.
- 19Tricep kickback12 each arm
Upper arm stays parallel to the floor. Extend fully, pause, then lower with control.
- 20Plank with dumbbell drag8 each side
Hold a strong plank. Drag the dumbbell slowly across without rotating your hips.
- 21Russian twist20 reps
Lean back slightly with feet off the floor. Touch the ground on each side. That's one rep.
- 22Dumbbell deadbug10 each side
Lower arm and opposite leg together. Keep your lower back pressed flat to the floor throughout.
- 23Dumbbell side bend15 each side
Stand tall and slide the dumbbell down your thigh. Feel the oblique stretch, then drive back up.
- 24Dumbbell swing15 reps
Drive with your hips, not your arms. The dumbbell floats to shoulder height on the hip snap.
- 25Dumbbell thruster12 reps
Front squat straight into an overhead press. One fluid movement with no pause between the two.
Goblet squat
12 reps
Hold the dumbbell at chest height, feet shoulder-width. Break parallel every rep.
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Full dumbbell circuit
A complete full-body circuit using nothing but a pair of dumbbells. Flow straight through all 25 exercises, 12 reps each with no stopping, then rest 2 to 3 minutes and go again for round 2.
The circuit is designed so you're rotating muscle groups constantly, which keeps fatigue manageable and your heart rate up the whole time.
Tips
No bench needed. The chest section uses floor press, pullovers, and flies, all done flat on the ground.
Rest when you need to. The 30-second rest timer is a goal, not a rule. Take longer breaks when starting out and tighten them up as your fitness improves.
Round 2 is optional. Complete beginners can treat one round as the full workout and work up to two rounds over time.
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