This 30-Minute, Full-Body Dumbbell Workout Will Challenge Your Entire Body From Head to Toe

Beth Alexander / ©tai kerbs

If you’re looking for a fun total-body workout using dumbbells, NASM- and ACE-certified celebrity trainer Beth Alexander has created this 30-minute workout just for POPSUGAR readers. She said this workout “challenges your core and your entire body from head to toe and in all directions.” Sounds intense!

“These are compound movements, which means they work more than one muscle group at a time, making your workout more efficient and more effective,” Alexander told POPSUGAR. She added that all of these exercises challenge your core while building strength in your legs and arms.

This workout should take you between 30 and 45 minutes, depending on how familiar you are with the exercises or how many reps you choose. Beginners should choose the lower amount of reps, and those more advanced should choose the higher amount of reps. Go for lighter dumbbells if you’re a strength-training newbie, and if you’ve been doing this for a while, don’t be afraid to challenge yourself with heavier weights. Pump up your favorite music, and let’s get sweaty!

Beth Alexander’s 30-Minute, Full-Body Dumbbell Workout

Equipment needed: One pair of light- or medium-weight dumbbells.

Directions: Warm up with a few minutes of walking in place, going for a brisk walk, or going up and down a flight of stairs 12 to 15 times. Then complete three sets of the following nine exercises, choosing the amount of reps that suit your ability. Complete these exercises back to back to get your heart rate up, and rest as needed between sets, one minute or more if needed.

Remember to focus on bracing (engaging) your core throughout all the exercises. “Bracing your core stabilizes the hips and protects the spine. It’s particularly important when lifting weights. The benefits of bracing your core include injury prevention and increased stability,” Alexander said.

Cool down with static stretching for your chest, arms, hips, and legs.

  • Squat and curl: 12 to 15 reps
  • Side lunge and reach: 10 to 12 reps per side
  • Kickstand Romanian deadlift: 10 to 15 reps per side
  • Reverse lunge and twist: 10 to 15 reps per side
  • Side plank and row: 15 reps per side
  • Supine chest press and leg drop: 15 reps
  • Russian twist: 15 to 20 reps (twisting to the right and left equals one rep)
  • Kneeling single-arm press: eight to 12 reps per side
  • Glute bridge and skull crusher: 12 to 15 reps
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