![Basic Total-Body Dumbbell Workout Basic Total-Body Dumbbell Workout](https://media1.popsugar-assets.com/files/thumbor/NvEoiaV8vHaQSMj0jDbbACCcDn0/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2023/11/03/788/n/1922729/c34710b565453435292e19.91109333_/i/Basic-Dumbbell-Workout.jpg)
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Product Credit: POPSUGAR Dumbbells
If you’re totally intimidated by the weights at the gym but you want to start strength training — or you’re just looking for a simple but effective total-body dumbbell workout to cue up at a moment’s notice — this routine was made for you. It’s suitable for beginners and advanced exercisers alike, and as long as you have a pair of dumbbells, you can do it anywhere, any time. There are no fancy exercises or rep schemes; it’s just good, old-fashioned strength work. The workout is comprised of 10 simple dumbbell exercises. They’re basic and beginner-friendly moves, but a solid part of any strength program. In about 15 minutes, you’ll get in a muscle-strengthening workout that hits every muscle group in your body — and will leave you just the right amount of sore. Too easy? To up the ante, rest for less time between moves and pick up bigger weights. Equipment needed: One pair of light- to medium-weight dumbbells (three to 10 pounds). Once you get stronger, you can increase weight. (Here’s more on how to choose the right weight.) Directions: Do each exercise for the number of reps listed, resting as needed between moves. Once you’re done with all 10 moves, repeat the circuit for a total of three rounds. Focus on moving with control and with proper form; don’t rush. Keep reading for details on how to do each move. — Additional reporting by Lauren MazzoBasic Total-Body Dumbbell Workout
1
Alternating Shoulder Press
![Alternating Shoulder Press Alternating Shoulder Press](https://media1.popsugar-assets.com/files/thumbor/_kvsygWh7u6-26n58We8tpo728Y/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2023/11/03/797/n/1922729/426a0be6654536f4101672.37498097_PS23_Fitness/i/Alternating-Shoulder-Press.jpg)
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2
Dumbbell Deadlifts
![Dumbbell Deadlifts Dumbbell Deadlifts](https://media1.popsugar-assets.com/files/thumbor/LrFwD17beZHQrLGLiI4rb6a7JD4/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2023/11/03/797/n/1922729/ca194a16654536f483ba09.86793831_PS23_Fitness/i/Dumbbell-Deadlifts.jpg)
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3
Single-Arm Row
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4
Dumbbell Sumo Squat
![Dumbbell Sumo Squat Dumbbell Sumo Squat](https://media1.popsugar-assets.com/files/thumbor/2mfBzxjDhHw3D5OVmqqqaP06oBs/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2023/11/03/797/n/1922729/1fda47cc654536f4ec3247.54941666_PS23_Fitness/i/Dumbbell-Sumo-Squat.jpg)
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5
Goblet Squat
![Goblet Squat Goblet Squat](https://media1.popsugar-assets.com/files/thumbor/ItjEtUtg6nF1068RPULjMWGUfp0/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2023/11/03/797/n/1922729/2a54706d654536f5bf4c25.13304823_PS23_Fitness/i/Goblet-Squat.jpg)
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6
Overhead Triceps Extension
![Overhead Triceps Extension Overhead Triceps Extension](https://media1.popsugar-assets.com/files/thumbor/mNUbJaRSoLEeHQ7ag-IAPOEr2ZA/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2023/11/03/797/n/1922729/cd3e608e654536f620cc03.14374053_PS23_Fitness/i/Overhead-Triceps-Extension.jpg)
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7
Alternating Forward Lunges With Biceps Curl
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8
Plank Rotation
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Dumbbell Bench Press
![Dumbbell Bench Press Dumbbell Bench Press](https://media1.popsugar-assets.com/files/thumbor/gqWl2vBhWubwAX8qh3iBu3ltOiY/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2023/11/03/797/n/1922729/7be92550654536f7588d72.72777499_PS23_Fitness/i/Dumbbell-Bench-Press.jpg)
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Dumbbell Russian Twist
![Dumbbell Russian Twist Dumbbell Russian Twist](https://media1.popsugar-assets.com/files/thumbor/tqnNArbeD4Yu0cbf-idTuGNK5pE/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2023/11/03/797/n/1922729/35472dfb654536f7b2edb8.46457633_PS23_Fitness/i/Dumbbell-Russian-Twist.jpg)
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