35-Minute Full-Body Dumbbell Workout

How to Do a Side Step Squat

1. Start standing with your feet shoulder-width apart, knees slightly bent and a dumbbell in each hand at your sides, palms facing inward.
2. Step your right foot out to the side and immediately lower your hips into a squat, keeping your chest up, back straight and knees tracking over your toes.
3. Push through your heels to return to a standing position, bringing the right foot back to center.
4. Step your left foot out to the side and lower into a squat, keeping your knees aligned with your toes.
5. Push through your heels to stand tall, bringing the left foot back to center.
6. Continue alternating side steps and squats, focusing on controlled movement throughout.

How to Do an Alternating Bicep Curl and Shoulder Press

1. Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer curl).
2. Perform a bicep curl on the right arm by squeezing the front of your arm to curl the dumbbell in your right hand up to shoulder height. Think about keeping your elbow tucked into your side and your shoulder blades pulled down.
3. Pause when the dumbbell reaches your shoulder, then perform a narrow overhead shoulder press by pushing the dumbbell overhead until your right arm is fully extended, bicep near your ear.
4. Slowly and with control, lower the dumbbell down to shoulder level. Then curl the weight down to your side, returning to the starting position.
5. Repeat, this time performing a bicep curl and then a shoulder press on the left side.
6. Continue this pattern, alternating sides with each rep.

How to Do a Reverse Lunge

1. Start standing in a neutral position, feet hip-width apart, holding a dumbbell in each hand, palms facing in towards each other (hammer curl grip).
2. Step your left foot back into a reverse lunge. Lower your left knee towards the mat, aiming for a 90-degree angle in both knees.
3. Hold for a moment, then drive through your front, right heel to return to standing.
4. Then alternate the movement, this time stepping your right foot back into a reverse lunge.

Modification: If lunges are uncomfortable, check out these alternative exercises.

How to Do an Alternating Dumbbell Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
2. Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine. 
3. Pull the weight in your left hand back towards your left hip in a rowing movement. Squeeze your shoulder blades together. Stop when your elbow is in line with your hip.
4. With control, slowly lower the dumbbell back down to the starting position. Think up on a 1-count, down slow and controlled on a 2-count.
5. Alternate the movement, this time pulling the weight in your right hand back towards your right hip.

How to Do a Lateral Lunge

1. Start standing with your feet hip-width apart. Hold 1 dumbbell in your right hand.
2. Take a large step to the left with your left leg as you sit your hips back, bending your left knee while leaving your right leg straight. Think of performing a single-leg squat with your left leg while your right leg remains straight. Knees and toes are pointing forward.
3. Drive off your left foot to reverse the movement, standing back up to the starting position (as you pull your inner thighs together).

How to Do an Alternating Snatch

1. Start standing with your feet shoulder-width apart, knees slightly bent. Place a dumbbell on the floor between your feet.
2. Hinge forward at the hips, pushing your hips back towards the wall behind you as you lower down, reaching for the dumbbell with your right hand.
3. Drive your hips forward as you ‘snatch’ the weight overhead, pulling the weight up with your right arm. Use the power and momentum created by your legs and hips, driving the weight overhead. You should finish standing tall with your right arm straight overhead, right bicep near your right ear.
4. With control, lower the dumbbell back down to the ground, returning to the starting position.
5. Then repeat, this time performing a dumbbell snatch with your left hand.

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

How to Do a Chest Press With Glute Bridge

1. Lie flat on the ground with your back straight and your legs bent at 90 degrees. Heels are flat on the ground.
2. Holding 1 dumbbell in each hand, fully extend your arms so the dumbbells are directly overhead, palms facing away from your body.
3. Drive through your heels, squeezing your butt to lift your hips 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. Keep your chest puffed out and the weights in line with your nipples, bending your arms at 90 degrees.
5. Exhale, pushing the dumbbells back overhead to return to the starting position.