If you're totally intimidated by the weights at the gym, but you want to start strength training to get stronger or to lose weight, this workout was made for you. As long as you have a pair of dumbbells, you can do it anywhere, anytime. These dumbbell moves are basic, but you'll still get in a muscle-burning workout in under 15 minutes that will leave you sore tomorrow.
Basic Total-Body Dumbbell Workout
Equipment needed: One pair of light- to medium-weight dumbbells (three to 10 pounds). Once you get stronger, you can increase the dumbbell weight.
Directions: Repeat this 10-move workout for a total of three rounds. Focus on moving with control and with proper form. Each round should take you four to five minutes.
| Exercise | Reps |
|---|---|
| Shoulder press | 10 reps |
| Dumbbell deadlift | 10 reps |
| Dumbbell sumo squat | 10 reps |
| Upright row | 10 reps |
| Goblet squat | 10 reps |
| Triceps kickback | 10 reps |
| Alternating forward lunge with biceps curl | 10 reps (5 per side) |
| Plank dumbbell row | 10 reps (5 per side) |
| Dumbbell bench press | 10 reps |
| Seated Russian twist | 10 reps (10 per side) |
Keep reading for details on how to do each move.
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