This total-body workout is ideal for beginners, home exercisers, or anybody looking for a straightforward routine that targets all of the body’s major muscles: glutes, thighs, hips, back, chest, shoulders, and arms. From squats and lunges to push-ups, this exercise is packed of tried-and-true classics, and all you need are a couple sets of dumbbells to get started.
Safety and Precautions
If you have any injuries, diseases, or other problems, see your doctor before attempting this workout. Use less weight or no weight at all when you’re initially starting out (particularly if you’re new to exercising).
Use a weight that is heavy enough that you can only finish the required number of reps with proper technique. If you’re a novice, though, it’s OK to merely use a weight that pushes you.
Overview
Time required: 30 minutes or more The length of your workout is determined by the number of sets and reps you pick.
Beginner to intermediate levels are available (depending on the weight you choose)
Required equipment: A mat, various weighted dumbbells, a bar or stick (e.g., a broomstick or a lightly weighted bar), and a bar or stick (e.g., a broomstick or a lightly weighted bar), and a bar or stick (e.g., a broomstick or a lightly weighted
Beginners should do one set of 12 repetitions of each exercise, resting for roughly 30 seconds in between. Do up to three sets of 12 reps for more advanced exercisers, using enough weight so you can only accomplish 12 reps.
Add a set (up to three) each week to advance, resting around 30 to 45 seconds between exercises. Do this workout two to three times a week on non-consecutive days, with at least one day of recovery in between. Combine this activity with regular cardio and a balanced, low-calorie diet for the best weight-loss results.
Intermediate Total Body Strength, which includes more challenging workouts, provides a greater challenge.
Warm Up
Start with a 5- to 10-minute warm-up that includes mild cardio like walking in place or jumping jacks.
The Workout
Squat
Hold weights over your shoulders or at your sides while standing with your feet hip-width apart. Bend your knees as if you were lowering yourself onto a chair behind you, keeping your abs engaged. Keep your back straight and your knees behind your toes. To stand up, push into your heels and repeat.
Women should weigh 5 to 20 pounds, while males should weigh 8 to 35 pounds.
12 reps/1 to 3 sets (12 reps/1 to 3 sets)
Good Morning
A hip hinge is also known as a “good morning.” The hamstrings, glutes, and lower back are all worked out in this workout.
Put a barbell or broomstick behind your neck and rest it on your trapezius muscles (upper back). Hinge your hips and brace your abdominals. It should feel like your hips are being pushed backwards. Make sure your back is straight and your head and chest are up and forward. As you return to the beginning posture, inhale slowly and evenly.
Sets/Reps: 12 reps, 1–3 sets
Dumbbell Row
Take the right leg forward into a lunge stance with the rear leg straight and the upper body tilted forward for this exercise. In your left hand, hold a dumbbell. Make sure your shoulders are back and your chest is open.
Squeeze your back while bending your elbows and rowing the weight up toward your torso. Return to your starting location and repeat the process. Perform one set with the right leg forward and the weight in the left hand, followed by another set with the left leg forward and the weight in the right hand.
Women should weigh 8 to 15 pounds, while males should weigh 10 to 30 pounds.
Sets/Reps: 12 reps, 1–3 sets
Reverse Lunge
Stand tall and take a three-foot step back with your right foot, if necessary, using a wall or chair for balance. Imagine yourself standing on railway tracks with your feet approximately hip-distance apart. As you take a step back, keep your feet on those imagined tracks.
Bring your front leg parallel to the floor by bending your knees and lowering your hips. Maintain a straight front knee over your ankle (you should see the tip of your shoe). Before switching sides, push through the front heel, step the right foot back, and repeat for 12 reps.
Sets/Reps: 12 reps, 1–3 sets
Overhead Press
Hold weights above shoulders with elbows bent like goal posts while sitting or standing with abs engaged. Lift the weights over your head without arching your back, focusing on your shoulders. Repeat by lowering elbows until weights are at ear level.
Women should weigh 5 to 12 pounds, while males should weigh 8 to 20 pounds.
Sets/Reps: 12 reps, 1–3 sets
Side Lunge
Step out to the right, keeping both feet pointing ahead and the left leg straight. Bend your hips and press your glutes back as your right foot contacts the ground. Shift all of your weight to your right leg.
Continue transferring your weight over the right foot until your shinbone is almost parallel to the floor and your right knee is in line with your toes, both heels flat. Repeat on the opposite side, pressing into the right heel as you let your weight to transfer into your right hip. That’s one lunge for you.
Sets/Reps: 12 reps, 1–3 sets
Hammer Curl
Hold dumbbells with palms facing in and stand with feet approximately hip-width apart, arms relaxed at your sides. Curl the weights towards the shoulders by squeezing the biceps while maintaining the elbows motionless. Lower the weights gradually, maintaining a small bend in the elbows at the bottom.
Women should weigh 5 to 10 pounds, while males should weigh 10 to 20 pounds.
12 to 16 repetitions each set, 1 to 3 sets
Push-Up
Place your hands slightly wider than your shoulders and your knees on the floor. Maintain a flat back and a constricted torso. Lower your body to the point when your elbows are at 90 degrees. Push yourself back up and do it again. If you’re able, you may increase the intensity of the workout by doing it on your toes.
12 to 16 repetitions each set, 1 to 3 sets
Skull Crusher
Hold weights straight up overhead, palms facing in, while lying on the floor or on a bench. Lower the weights until they are near to your head by bending the elbows. Repeat by straightening the arms and squeezing the triceps.
Women should weigh 5 to 10 pounds, while males should weigh 8 to 15 pounds.
Sets/Reps: 12 reps, 1–3 sets
