We’re targeting the entire body with this workout and the best part is, all you need is a pair of dumbbells. Complete this workout in a single-station or even at home.  

Get ready to torch calories and burn through the exercises below! 

ALTERNATING DUMBBELL LUNGES - 4 SETS OF 12 REPS

  • Grasp a pair of dumbbells and stand upright with your eyes focused forward, feet hip-width apart and arms hanging straight down at your sides
  • In an open space, step forward about 2-4 feet with one leg and bend your knee to lower your hips until your front quad is parallel to the floor and your back knee is a few inches off the floor
  • Both knees should be bent roughly 90 degrees at the bottom, and your upper body should be vertical with your abs tight and chest up, your front knee should not travel past your toes
  • Pause briefly in the bottom position, then press through the heel of your front foot to extend your hip and knee and return to the start position
  • At the top, squeeze your quads, hams and glutes for a count before switching sides 

DUMBBELL SQUAT THRUSTERS - 3 SETS OF 20 REPS

  • Start standing with your feet shoulder-width apart and engage your core 
  • Stack the weights on your shoulders 
  • Squat by hinging at the hips and imagine screwing your ankles, knees, and thighs down and outwards as you lower 
  • Once you’ve gone as low as your mobility will allow, drive through the heels to return to standing
  • As you come up, push the weights overhead, keeping your knees soft – then lower them back to your shoulders and repeat for one rep 

DUMBBELL PLANK AND ROWS - 3 SETS OF 15 REPS

  • Begin in a plank position with a dumbbell in each hand 
  • Align your upper arm parallel with the floor, elbow bent
  • Engage your core as you straighten your elbow, lifting the dumbbell up and back
  • Pause briefly at the top of this movement before slowly lowering the weight back down to the starting position for one rep

LYING TRICEP EXTENSIONS - 2 SETS OF 20 REPS

  • Lie face-up on a bench or an exercise mat and hold a pair of dumbbells—one on either side of your head 
  • Your feet should be in contact with the floor and keep your core engaged throughout the duration of the entire exercise set 
  • Push the dumbbells toward the ceiling and rotate your shoulders outward until your inner elbows point toward your face and your outer elbow joints point away from you 
  • Your chin should remain tucked throughout the movement, this is your starting position
  • While keeping your upper arm still, bend your elbows, and allow the dumbbells to travel toward your head
  • Pause for a second in the bottom position
  • To complete the repetition, squeeze your triceps and straighten your elbows until you’ve reached the starting position
  • Your elbows should be slightly bent at the end of the repetition in order to keep tension on the triceps

DUMBBELL ROMAINIAN DEADLIFTS - 3 SETS OF 15 REPS

  • Begin by standing with your feet hip-width apart and knees slightly bent holding one dumbbell in each hand and place them in front of hips with palms facing thighs 
  • Keeping your spine in a neutral position and squeezing the shoulder blades, start sending the hips back 
  • Keeping the dumbbells close to your body, lower them down so they are in front of your shins - once they pass the knees, do not allow the hips to sink further 
  • Maintain a neutral spine and drive through heels to fully extend hips and knees, squeezing glutes at the top 

DUMBBELL CHEST PRESS - 4 SETS OF 12 REPS

  • Lie on a flat bench with your feet pressing into the floor and draw your shoulders down and back to press them into the bench. 
  • Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle 
  • On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control
  • Gently touch the dumbbells to your chest
  • On an exhale, press your arms upwards, keeping your elbows slightly bent and bring the weights back down to your chest for one rep