30-Minute Superset Full Body Dumbbell Blast

Overview

One pair of dumbbells and 30 minutes. Five supersets that cover every major movement pattern: push, pull, squat, hinge, and carry. Efficient and effective.

The Workout

Superset 1 (3 rounds, 75s rest)

• •Dumbbell Front Squat: 10 reps
• •Dumbbell Bench Press: 10 reps

Superset 2 (3 rounds, 75s rest)

• •Dumbbell Romanian Deadlift: 10 reps
• •Dumbbell Row: 10 reps per side

Superset 3 (3 rounds, 60s rest)

• •Dumbbell Shoulder Press: 8 reps
• •Dumbbell Reverse Lunges: 8 per leg

Superset 4 (2 rounds, 45s rest)

• •Dumbbell Curl to Press: 8 reps
• •Dumbbell Skull Crushers: 10 reps

Superset 5 (2 rounds, 60s rest)

• •Farmer's Walk: 30m
• •Plank: 30 seconds

Weight Selection

Use dumbbells heavy enough that shoulder press is challenging for 8 reps. This means squats and deadlifts will feel moderate, which is fine — the pace and volume make up for it.

Frequency

This session works 3-5 times per week. For 3x/week, push closer to failure. For 5x/week, stay 2-3 reps from failure to manage fatigue.