30-Min Home Dumbbell Workout

Equipment

One pair of adjustable dumbbells (or two pairs: light and moderate). That's it.

The Session

Block 1: Lower Body (10 min)

• •Goblet Squat: 3x12 (60s rest)
• •Romanian Deadlift: 3x10 (60s rest)
• •Walking Lunges: 2x10 per leg (60s rest)

Block 2: Upper Body (12 min)

• •Floor Press: 3x10 (60s rest)
• •Single-Arm Row: 3x10 per side (45s rest)
• •Standing Shoulder Press: 3x10 (60s rest)
• •Bicep Curl: 2x12 (45s rest)

Block 3: Core (5 min)

• •Dumbbell Plank Drag: 3x8 per side (30s rest)
• •Weighted Sit-Ups: 2x15 (30s rest)
• •Side Plank: 2x30s per side

Finisher (3 min)

• •Devil's Press: As many reps as possible in 3 minutes

Notes

• •Keep the tempo controlled: 2 seconds down, 1 second up
• •If you only have one weight, do more unilateral work
• •This works well as a 3x/week full body program