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Dumbbell Workout Routine (Full-Body, 35-Minutes)

By: Lindsey Bomgren, CPT | April 24, 2025

Build muscle, improve athletic performance and get fit at home with this full-body dumbbell workout routine. I love this time-drop format. The work time decreases with each additional set, so you can continue to reach for your heavy weights, even as your muscles fatigue. This is a complete full-body strength workout using just a set of dumbbells.

Jump To Workout

As a personal trainer with over ten years of experience, I can absolutely relate to the feeling of being seriously challenged after a great dumbbell workout. I still find that some of the simplest dumbbell routines are the most effective ones.

Dumbbells are fantastic for building muscle. They allow for a greater range of motion, engage stabilizing muscles and offer a ton of exercise variety. 

In my opinion, great dumbbell workout routines include upper body push and pull exercises, lower body push and pull exercises and multiplanar exercises. When I program an effective dumbbell workout plan at home, I include a variety of full-body exercises and movement patterns. 

There are so many benefits to a dumbbell workout routine. For starters, you can build serious strength and muscle. Dumbbells are also convenient, especially for working out at home. They’re versatile, and because you’re working each side of your body independently, you can help correct muscle imbalances and improve your overall stability and coordination.

I truly believe in the power of dumbbell workouts, and this time-drop method is one of my absolute favorites for building muscle mass and cardio endurance right at home.

MEMBER SPOTLIGHT

MEET SYD!

Today’s workout features one of our amazing YouTube Community Members – Syd! Syd is a NICU nurse, mom of two and founding YouTube Member!

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Three women posing after completing dumbbell workout rinte
three women performing a dumbbell clean as part of dumbbell workout routine

Workout Specifics

This at-home dumbbell workout is designed to build strength in just 30 minutes. Work through 8 compound strength exercises in this home weightlifting workout. Modifications are offered throughout, making this suitable for any fitness level.

For the best results, I generally recommend aiming for 2-3 strength training sessions per week, with rest days in between to allow your muscles to recover and rebuild. 

The length of your dumbbell workout depends on your schedule and the intensity of your workout. With a time-drop format like this, you can get a really effective full-body workout in about 30 minutes, including warm-up and cool-down. The decreasing work times actually help keep the workout efficient while still pushing you hard.

Workout Equipment:

Medium to Heavy Set of Dumbbells. I recommend between 5-25 lbs, depending on your fitness level. I’m using 15-20 lb dumbbells in today’s workout.

Workout Instructions:

Follow along with the guided Full-Body Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

  • 2 Circuits
  • 4 Exercises Per Circuit
  • Time Drop Format (Set one is 40 seconds of work, 20 seconds rest; set two is 30 seconds of work, 15 seconds rest; set three is 20 seconds work, 10 seconds rest. Perform as many reps as you can in the timed interval.)
  • Repeat Each Circuit x3 Sets

Workout Outline

CIRCUIT ONE: 

  1. 1.5 Squat, Dumbbell Clean and Overhead Press
  2. 1.5 Alternating Reverse Lunge
  3. Dumbbell Chest Press and Glute Bridge Hold
  4. Wide Squat Dumbbell Burpee and Bicep Curl

CIRCUIT TWO:

  1. Staggered Stance Back Rows
  2. Deadlift, Dumbbell Clean and Lateral Lunge
  3. Overhead Tricep Extension and Calf Raises
  4. Alternating Dumbbell Snatch and Two Lateral Step Single Arm Squat Thrusters

1. Squat, Dumbbell Clean and Overhead Press

Targets: Legs, glutes, quadriceps, hamstrings, hip flexors, adductors (inner thighs), shoulders and core.

three women performing a dumbbell squat, clean and press as part of dumbbell workout routine

How to Do a Squat, Dumbbell Clean and Overhead Press

  1. Stand with your feet shoulder-width apart or slightly wider. Hold a dumbbell in each hand at your sides.
  2. Inhale as you bend your knees and sit your hips back. Aim for 90-degree bends at each knee, focusing on pushing your knees out. Keep your torso in an upright position.
  3. Hold a low squat position, then pulse your hips up and down two to three inches, performing an additional half-squat.
  4. Exhale as you press through your heels to stand tall, driving your hips forward to return to a standing position.
  5. As you stand, clean the dumbbells up towards your shoulders. Think about getting under the dumbbells to catch them at shoulder level.
  6. Hold the dumbbells at your shoulders, then press the weights overhead, performing a dumbbell shoulder press.
  7. With control, lower the dumbbells first to your shoulders, then to your hips, returning to the starting position.

2. Alternating Reverse Lunge

Targets: Glutes, quads and core.

three women performing alternating reverse lunges as part of dumbbell workout routine

How to Do an Alternating Reverse Lunge

  1. Begin in a neutral standing position, feet shoulder-width apart. Hold a dumbbell in each hand at your sides.
  2. Step your left foot back into a reverse lunge, lowering down so both knees form 90-degree angles.
  3. Hold a low lunge position, then perform a pulsing lunge by lifting and lowering your hips two to three inches.
  4. Press through your front right heel to drive forward, returning to a standing position.
  5. Alternate, this time stepping your right foot back into a reverse lunge before driving through your front heel to return to the starting position.

Modification: If lunges hurt your knees, substitute one of these alternatives.

3. Dumbbell Chest Press and Glute Bridge Hold

Targets: Legs, glutes, thighs, hips, hamstrings and chest (pectoralis major) muscles.

three women performing dumbbell glute bridge hold with a chest press

How to Do a Dumbbell Chest Press and Glute Bridge Hold

  1. Lie flat on your back with your legs bent at 90 degrees (heels are flat on the ground).
  2. Hold one dumbbell in each hand and fully extend your arms so the dumbbells are stacked over your shoulders, palms facing away from your body.
  3. Drive through your heels, squeezing your butt to lift your hips up toward the ceiling. Perform an isometric hold at the top of your glute bridge.
  4. Bending at the elbows, slowly lower the dumbbells towards your chest. Think about lowering your elbows to a 45-degree angle rather than “goal-posting” your arms.
  5. Exhale, pushing the dumbbells back overhead to return to the starting position.

4. Wide Squat Dumbbell Burpee and Bicep Curl

Targets: Legs, glutes, hamstrings, hips, calves, low back, shoulders, abs and core.

three women performing dumbbell burpees with a wide bicep curl

How to Do a Wide Squat Dumbbell Burpee and Bicep Curl

  1. Stand with feet slightly wider than shoulder-width apart. Hold a set of dumbbells between your legs, palms facing in towards each other.
  2. Bend your knees as you lower your hips towards the ground, performing a wide squat. As you lower your hips, lower the dumbbells towards the floor, placing them on the ground between your feet.
  3. Keep your hands on your dumbbells as you step or jump your feet back, finding a high plank position. Shoulders are stacked over wrists, core engaged.
  4. Jump your feet in, landing softly outside the dumbbells in a low squat position.
  5. Press through your heels to stand tall, pulling the dumbbells up your body as you stand.
  6. Bend your elbows to curl the dumbbells up to shoulder height, performing a bicep curl.
  7. Slowly and with control, lower the dumbbells to your hips, returning to the starting position.

Modification: Perform a dumbbell squat, clean and alternating knee drive.

5. Staggered Stance Back Rows

Targets: Latissimus dorsi (or lats), largest back muscle. This unilateral exercise also engages the biceps and core.

three women performing single arm staggered stance back rows in a full body dumbbell workout

How to Do a Staggered Stance Bent-Over Row

  1. Stand with your feet hip-width apart, knees slightly bent. Find a staggered stance by stepping your right leg slightly behind your left leg. Hold a dumbbell in your right hand, palm facing in.
  2. Hinge forward at the hips, maintaining a flat back, belly button pulled back towards your spine.
  3. Pull the dumbbell back towards your right hip. Think of pulling from your elbow joint versus your wrist, as if you were starting a pull-start lawnmower. Stop once your elbow is in line with your rib cage, making a straight line from shoulder to elbow. Hold the row at the top for a moment, squeezing your shoulder blade in.
  4. With control, lower the dumbbell back to the starting position and repeat to perform three dumbbell back rows. 
  5. After the third back row, grab the dumbbell with your left hand and switch your stance. Your left leg is now slightly behind your right leg. 
  6. Repeat, performing three dumbbell back rows with the left arm.

6. Deadlift, Dumbbell Clean and Lateral Lunge

Targets: Glutes, outer glutes (gluteus medius), inner thighs, hamstrings, hips, quads, calves, trapezius, delts, lower back, abs and core.

three women performing a deadlift clean and lateral lunge in a dumbbell workout routine

How to Do a Deadlift, Dumbbell Clean and Lateral Lunge

  1. Start standing with your feet hip-distance apart and knees slightly bent. Hold one dumbbell horizontally in front of your thighs.
  2. Hinge forward at the hips to perform a deadlift, pushing your hips back as you lower the dumbbell down along the front of your body. Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees.
  3. Drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position. As you press your hips forward to stand, clean the dumbbell up towards your shoulders. 
  4. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single-leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward. 
  5. Drive off your right foot to reverse the movement, pushing back to center and repeat the deadlift clean.

7. Overhead Tricep Extension and Calf Raises

Targets: The long head of your triceps and core.

three women performing overhead triceps extensions and calf raises in a dumbbell workout routine

How to Do an Overhead Tricep Extension and Calf Raise

  1. Stand with feet hip-distance apart. Hold one dumbbell straight overhead and activate your core by squeezing your glutes and abs to protect your lower back.
  2. Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
  3. Slowly and with control, lift the dumbbell above your head. As you do so, lift yourself up onto the balls of your feet, heels rising above the ground.
  4. Slowly lower your heels back to the ground and repeat the overhead tricep extension, lowering the dumbbell behind your head.

8. Alternating Dumbbell Snatch and 2 Lateral Step Single Arm Squat Thrusters

Targets: Legs, hamstrings, hips, glutes, back, shoulders and deep transverse abdomen muscles (core).

three women performing a dumbbell snatch and lateral squat single arm thruster in a full body dumbbell workout

How to Do an Alternating Dumbbell Snatch and Lateral Step Single Arm Squat Thruster

  1. Start standing, feet shoulder-width apart and knees slightly bent. Place one dumbbell on the ground between your feet.
  2. Hinge forward at the hips, pushing your hips back as you reach down to grab the dumbbell with your right hand.
  3. Drive your hips forward as you snatch the weight overhead with your right arm (using the power and momentum created by your legs and hips). You should finish standing tall with the dumbbell in your right hand straight overhead; lock out your elbow.
  4. With control, lower the dumbbell back down to shoulder height. Take one lateral step out to the right and sit your hips back as you lower into an uneven squat, striving for a 90-degree angle between your hips and knees.
  5. Drive through your heels, squeezing your glutes to stand tall. As you stand, perform an overhead thruster, pressing the dumbbell in your right hand straight overhead. Your right bicep should be near your right ear.
  6. Lower the dumbbell back down to shoulder height and repeat, taking another lateral step to the right as you perform an uneven squat on the right side. 
  7. After the second uneven squat thruster, place the dumbbell on the ground between your feet and repeat, this time grabbing the dumbbell with your left hand.

Modification: Perform a dumbbell clean instead of a full snatch, catching the dumbbell at shoulder height.

FAQs

What are some effective dumbbell exercises for beginners?

Effective exercises for beginners include dumbbell deadlifts, goblet squats, lunges, dumbbell rows, lateral raises, hammer curls and tricep kickbacks. These exercises target major muscle groups and help build a solid foundation for strength training.

Are dumbbells much less effective than barbells for building muscle?

No, dumbbells are not much less effective than barbells for building muscle. Both offer benefits for muscle growth. Barbells are often preferred for adding more weight to exercises like squats and deadlifts. Dumbbells are great for muscle isolation, a greater range of motion and targeting muscle imbalances. I generally prefer the versatility of dumbbells in home workout programs.

What is the 6-12-25 rule and how does it apply to dumbbell training?

The 6-12-25 rule involves performing three sets of exercises with different repetition ranges: 6, 12 and 25. This dumbbell training method challenges muscles in different ways, promoting both hypertrophy (muscle growth) and endurance. Ideally, you perform 6 repetitions of a compound exercise with a heavy weight, 12 repetitions of an accessory exercise at a moderate weight and 25 repetitions of an accessory exercise at a light weight.

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woman performing overhead tricep extensions

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2 comments

  1. I love this new workout, and especially love the time-drop format! Sydney did amazing – so fantastic when you have regular NML followers join you for workouts. You can really see the difference you are making in all of our lives. Thank you for your continued efforts – great job, team NML!

    Reply

    • Sarah! So happy to hear you enjoyed this workout and the time-drop format! Sydney absolutely crushed it and yes we hope to have more followers on set soon!! Thank you so much for following along and sweating with us!! -Lindsey

      Reply
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