Full body
Beginner · Dumbbells
Meet your dumbbells
A first full-body dumbbell session. Choose light weights and practice each movement before starting.
A COLLECTION FOR YOUR DAY · 5 WORKOUTS
One pair of dumbbells
A pair of dumbbells and some floor space; no bench or machines. Adjust the weight for each exercise if your pair allows it.
These collections describe the original workouts. Check your own exercise swaps and any optional warmup or cooldown for different equipment or floor-space needs.
Full body
Intermediate · Dumbbells
The dumbbell full body
Squat, hinge, press and row in a balanced floor-and-standing circuit. No bench needed.
Full body
Beginner · Dumbbells
Lunch-break lifts
Four useful movements for a compact whole-body session. Keep the weight comfortable.
Upper body
Beginner · Dumbbells
Back and arms
Build your session around rows, then finish with two different curl grips.
Full body
Intermediate · Dumbbells
The steady dumbbell circuit
Timed strength work with light dumbbells. Prioritize clean reps rather than speed.