35-Minute Dumbbell Workout Routine (Full Body)

How To Do Dumbbell Squats, Dumbbell Cleans and Overhead Presses

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 (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. 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 standing position.
5. As you stand, ‘clean’ the dumbbell up towards your shoulders. Think about “getting under” the dumbbells to catch them at shoulder level — this is a dumbbell clean.
6. Hold the dumbbells at your shoulders, then press the weights overhead, performing a dumbbell shoulder press.
7. Slowly and with control, lower the dumbbells first to your shoulders, then to your hips, returning to starting position.

How To Do Alternating Reverse Lunges with Pulses

1. Begin in 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 lunge pulse by lifting and lowering your hips two to three inches.
4. Press through your front right heel to drive forward, returning to standing position.
5. Then alternate, this time stepping your right foot back into a reverse lunge, before driving through your front heel to return to starting position.

How To Do Dumbbell Chest Presses and Glute Bridge Holds

1. Lie flat on your back with your legs bent at 90 degrees (heels on the ground).
2. Holding one dumbbell in each hand, 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. Then, bending at the elbows slowly lower the dumbbells towards your chest (chest puffed out and weights in line with nipples). I recommend thinking about lowering your elbows at a 45-degree angle rather than “goal-posting” your arms to protect your shoulder joints.
5. Then exhale, pushing the dumbbells back overhead to return to the starting position.

How To Do Wide Squat Dumbbell Burpees and Bicep Curls

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. Then, 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. Then, 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. Then, slowly and with control, lower the dumbbells to your hips, returning to starting position.

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

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