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35-Minute Dumbbell Workout (Strength, Power and Isometrics)

Target every muscle in the body with this effective 35-Minute Dumbbell Workout. All you need is a pair of dumbbells to build strength and muscle definition in the legs, glutes, arms, chest, back and core. Each circuit includes a strength exercise, plyometric exercise, and isometric hold. This combination of exercises builds muscle, improves athletic performance, and strengthens the muscles and ligaments surrounding the joints.

Strength, power and stability – get it all, in this 35-minute dumbbell workout routine.

This Strength, Power and Isometrics (SPI) format has become a fan-favorite; so we are bringing you our first ever SPI full body workout.

Each circuit in today’s dumbbell workout includes three exercises which benefit the body in a different way:

  • Strength exercise: promotes muscle growth and increases metabolism.
  • Power exercise: improves speed and athletic performance.
  • Isometric exercise: improves joint stability and muscular endurance.
two women performing a dumbbell squat as part of full body dumbbell workout routine

Dumbbell Workout FAQs

Can You Build Muscle With Only Dumbbells?

Yes! Dumbbell exercises are an effective way to add resistance training to your workouts and build muscle. Compared to using gym machines (such as a leg press machine or lat pull down machine), dumbbells engage more of the smaller, stabilizing muscles in the lower body, upper body and core. They also allow you to strength train in multiple planes of motion, mimicking real life movement patterns.

What Is A Good Dumbbell Workout Routine?

The best dumbbell workout routines include a combination of upper body workouts, lower body workouts, full body workouts, core workouts, and mobility workouts. Beginner workout routines may focus on three days of training a week, while more advanced split training workout plans tend to be structured in five-day workout splits, or training five days per week.

How Heavy Of Dumbbells Should I Lift?

When selecting the dumbbells for your workout, you want a weight heavy enough to lead to muscle fatigue, but not so heavy you can’t perform the move with good form. A good rule of thumb is the last two to three reps of an exercise should be challenging to complete. That’s a sign you’ve chosen appropriate weights.

two women performing a single leg glute bridge with dumbbell pullover

35-Minute Dumbbell Workout

Build strength, endurance, power and control with this 35-Minute Full Body Dumbbell Workout.

A complete workout targeting every muscle group in the body: the lower body (quads, hamstrings, glutes, calves, and thighs), upper body (biceps, triceps, back, shoulders, and chest) and core.

Add this full body workout to your home workout plan 1-2 times per week to build and maintain strength.

Workout Equipment:

Medium Set of Dumbbells. I recommend between 5-25 lbs depending on your fitness level. We used 15 and 20 lb dumbbells in today’s workout.

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I’m using both 15 and 20 lb dumbbells in this workout.

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woman performing a plank and dumbbell row as part of dumbbell workout routine

Workout Instructions:

Follow along with the guided Full Body Dumbbell Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits
  • 3 Exercises Per Circuit (strength, power, and isometric exercise)
  • Timed Intervals (perform each strength exercise for 40 seconds of work, 10 seconds rest; perform each power exercise for 30 seconds of work, 10 seconds rest; perform each isometric exercise for 20 seconds of work, 10 seconds rest)
  • Repeat Each Circuit x2 Sets

Workout Outline


  1. Strength: Squat and Push Up
  2. Power: Push Up Burpee
  3. Isometrics: Squat Hold


  1. Strength: Reverse Lunge and Lateral Raise
  2. Power: Lunge Snatch
  3. Isometrics: Lunge Hold and Single Arm Overhead Press


  1. Strength: Single Leg Deadlift, Bicep Curl and Rotational Lunge
  2. Power: Pivot Squat Jumps
  3. Isometrics: Single Leg Deadlift Hold


  1. Strength: Single Leg Glute Bridge and Dumbbell Pullover
  2. Power: Mountain Climbers and Plank Back Rows (Renegade Rows)
  3. Isometrics: Plank Hold and Row
two women performing a reverse lunge as part of dumbbell workout

Prefer to Watch On YouTube?

youtube icon Dumbbell Workout

4 Best Dumbbell Exercises

Squat and Push Up

Targets: Leg muscles, quads, glutes, hamstrings, inner thighs (hip abductors), chest and core.

A true compound exercise, this combination move targets every major muscle group in the body.

two women performing squats and push ups as part of dumbbell workout routine

How To Do Squats and Push Ups

  1. Stand with your feet shoulder width apart or slightly wider. Hold a dumbbell in each hand between your thighs.
  2. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90 degree bends at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso in an upright position.
  3. Exhale as you press through your heels to stand tall, driving your hips forward to return to standing position. Repeat twice, performing two squats.
  4. On the second squat, plant your dumbbells on the ground between your feet, then step or jump your feet back, landing in high plank position. Shoulders are stacked over wrists, core engaged.
  5. Lower your chest towards the floor, elbows falling back towards your sides, then press through your hands to return to high plank position, performing a push up.
  6. Step or jump your feet up, landing softly outside of your hands in a low squat position.
  7. Then, drive through your heels to stand tall, returning to starting position.

Modification: Substitute standing chest flys for the push ups.

Reverse Lunge and Lateral Raise

Targets: Quads, glutes, hamstrings, calves, anterior and lateral deltoids (shoulders), upper back (traps), arms, abs and obliques.

two women performing dumbbell reverse lunges with lat raises

How To Do Dumbbell Reverse Lunges and Lateral Raises

  1. Stand with feet hip width apart. Hold a dumbbell in each hand at your sides.
  2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle. Front thigh is parallel to the floor.
  3. Then squeeze your left glute, keeping the weight in your front (left) heel as you straighten your left knee, pushing back up to a standing position.
  4. Then, perform a lat raise by lifting the dumbbells out to your sides, keeping a soft bend in each elbow as you lift. Raise the dumbbells to shoulder height, before lowering with control, returning to starting position.
  5. Continue this pattern, alternating one reverse lunge with one lat raise.

Single Leg Deadlift, Bicep Curl and Rotational Lunge

Targets: Posterior chain (glutes, hamstrings, lower back), biceps , inner thighs, and core muscles.

The eccentric portion of the movement (or the lengthening of the muscle) is where the true muscle building happens. Increasing the time under tension of the bicep curl is one way to build muscle.

two women performing a single leg deadlift, eccentric bicep curl and rotational lunge as part of dumbbell workout

How To Do Single Leg Deadlifts, Eccentric Bicep Curls and Rotational Lunges

  1. Stand with feet hip width apart, knees slightly bent. Hold one dumbbell in your right hand, palm facing out away from your body (reverse grip).
  2. Keeping a slight bend in your left knee, hinge at your hips while extending your right leg long behind you. Slowly lower the dumbbell towards the ground, keeping your hips square to the mat. Hinge until you feel a stretch along the back of your leg (range of motion will look different for everyone).
  3. Then drive through your front left heel, squeezing your glutes and hamstrings to push your hips forward and return to the starting position, bringing your right foot up to meet your left and hovering it off the ground.
  4. Balancing on your left foot, curl the dumbbell up towards your shoulder, performing a single arm bicep curl. Hold the dumbbell at your chest.
  5. Then, step your right foot back, rotating your right toes and both hips 90 degrees to face the right wall. Left toes stay facing the front of the room.
  6. Bend your right knee and sit back towards your right hip, keeping your left leg straight. Think about performing a single leg squat on the right side. Left toes pop off the mat (toes up towards the ceiling).
  7. Then, drive off your bent right leg to reverse the movement, standing tall and facing the front of the room.
  8. On a slow three-count, lower the dumbbell in your right hand from your shoulder down to your hip, performing the eccentric portion of a bicep curl.

Modification: Perform a staggered deadlift instead of floating one leg.

Single Leg Glute Bridge and Dumbbell Pullover

Targets: Gluteus maximus, gluteus medius, hips, hamstrings, back and core.

two women performing glute bridge and dumbbell pullover as part of dumbbell workout

How To Do Single Leg Glute Bridges and Dumbbell Pullovers

  1. Lie flat on the floor on your back with your knees bent at 90 degrees and feet flat on the ground. Hold a dumbbell horizontally between your hands, elbows slightly bent, hands shoulder width apart, palms facing in.
  2. Press through the heels to raise your hips off the ground until your knees, hips and shoulders form a straight line. This is a glute bridge. As you lift your hips, press the dumbbell straight overhead, wrists in line with shoulders.
  3. Balancing on your left foot, raise your right leg into the air, finding a single leg glute bridge hold.
  4. Hold this glute bridge position, then slowly lower the dumbbell overhead towards the ground. Keep your arms straight, with a slight bend in the elbows.
  5. Engage the lats to pull the dumbbell back towards your chest, returning to starting position.

Modification: Keep both feet planted on the floor, performing a standard glute bridge hold with a dumbbell pullover.

Pin This Workout: 30-Minute Dumbbell Workout

two women performing a lunge and shoulder press

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  1. Thanks for this awesome new workout! I especially loved the new combo move at the beginning of circuit 3 – kept my mind as well as my body working!