Strength · 29 min

Dumbbell Full Body

Three supersets that cover squat, hinge, push, pull and carry.

• 29 minutes
• Regular
• Dumbbell, Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You pair a lower-body move with an upper-body move and alternate them, so one half of your body rests while the other works. Pick a weight that leaves two or three good reps in reserve at the end of each set. A loaded carry and a core finisher round it out.

Kit

Dumbbell, Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • World's Greatest Stretch30 s each side
   • Bodyweight Squat10 reps
   • Band Pass-Through30 s · Or a towel held wide

2. Squat and row3 rounds

   Z4 Work
   • Dumbbell Front Squat8 to 12 reps
   • Single Arm Dumbbell Row8 to 12 reps each side

3. Hinge and press3 rounds

   Z4 Work
   • Dumbbell Romanian Deadlift8 to 12 reps
   • Dumbbell Floor Press8 to 12 reps

4. Lunge and carry2 rounds

   Z4 Work
   • Dumbbell Reverse Lunge6 to 10 reps each side
   • Farmer Carry40 s · Heavy, tall, slow steps

5. Core

   Z4 Work
   • Dead Bug8 to 12 reps
   • Side Plank20 s each side

6. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Wall Chest Opener30 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.