This at home full-body dumbbell workout is going to leave you feeling strong from head to toe. All you need is a set of dumbbells and access to TRX. If you don’t have TRX, DO NOT FEAR! You can sub in dumbbell reverse flys for the TRX reverse flys.
I’m super excited to finally share this workout with you all! I plan to start sharing workouts like this with you more often. For those of you who don’t know, I’m a certified personal trainer. I love creating workouts that challenge you, take less than an hour from start to finish, and can be done in the comfort of your home. A friend recently told me that I’d nail creating an at-home workout for her. And you know what, she’s right!
Fitting in an at home full-body dumbbell workout takes less time than getting to and from the gym. And for me, that’s key to fitting it in. You can just wake up, grab your dumbbells, and get going. All without changing out of your pajamas if that’s what you wanna do. If you ever watch my Instagram stories then you know this is something I do pretty often. Less thinking, more working out, before you’re able to convince yourself otherwise.
That being said, you can save this image to your phone and take my at home full-body dumbbell workout with you to the gym!
Before beginning this workout, make sure you are warmed up. With clients, my go to warmup is as follows. 3 inchworms, 5 air squats, 7 forward lunges each leg, 15 jumping jacks, three times through. This hits all the major movement patterns and gets you nice and loose before beginning.
Once you’ve completed a warm-up, you can move into the at home full-body dumbbell workout!
Group 1: 15 push-ups, 15 goblet squats, & 15 jump lunges per leg. You can ALWAYS modify to your knees for push-ups. I’d much rather you have perfect form on your knees, than an “interesting” version of a push-up from your toes. You’ll build up strength for a push-up eventually I promise!
Group 2: 15 Arnold press, 15 glute bridges, 15 skaters per leg. For the glute bridges, hold one dumbbell on each hip! For the skaters, stay low and try to keep one foot off the ground as you jump as far as you can from side-to-side!
Group 3: 15 bent over row, 15 lateral lunges per leg, 15 squat jumps. Note on this portion, weight is optional with the lateral lunges. I’ve found that this can be a tough movement for people (including myself!), because we do SO MUCH forward motion and not enough lateral.
Group 4: 15 deadlifts, 15 TRX reverse flys, 15 burpees. As I mentioned earlier, you can sub in dumbbell reverse flys for the TRX reverse flys. It’s the same movements, just with dumbbells instead of bodyweight! And, of course everyone’s favorite, burpees 🙂 I saved the best for last! It wouldn’t be an at home full-body dumbbell workout without burpees. They hit every major muscle group and really get your heart rate soaring.
For a visual of all the moves in this at home full-body dumbbell workout, pin the image below!
There you have it! An at home full-body dumbbell workout for at home or the gym. But before you go, I have one more thing to share with you! I created a weekly workout schedule for you all. I’ve mapped out the entire week, including 4 workouts that you can do at home or at the gym. These workouts all have some type of HIIT component, which I love! Just subscribe to my newsletter and you’ll be sent the download immediately. If you’re already subscribed to my blog, check your mailbox because you should have already received this schedule!
Keep in touch! Find me on: