Strength & Muscle · Full body
Dumbbell Total Body
A practical squat, hinge, press, pull, and carry session for home or gym training.
GoalSimple strength work with one pair of dumbbells
LevelReturning or intermediate
Duration40–50 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Chair or bench
DumbbellsHome GymStrength
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Hold the weight close to your chest.
- Reach your hips toward the box with your whole foot planted.
- Stand with control and keep your knees tracking with your toes.
Alternatives
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues
- Set your shoulder blades gently against the floor.
- Keep your wrists stacked over your elbows.
- Pause softly when your upper arms meet the floor.
Alternatives
Coaching cues
- Set the bench so your chest stays supported.
- Pull toward your lower ribs.
- Lower the weights fully without shrugging.
Alternatives
Coaching cues
- Choose a load you can carry without leaning.
- Walk with quiet, controlled steps.
- Keep the weight close and your shoulders level.
Alternatives
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