Workouts · Strength

Full Body Dumbbell in 35

The complete session for one pair of dumbbells: push, pull, squat, hinge, and core in six honest movements.

35 minintermediatedumbbellstrengthmoderate
Why it works. Hits every major movement pattern in one session — the mix strength guidelines recommend covering at least twice a week.

Warm-up

March in place, arms swinging — 45s
Slow bodyweight squats — 45s
Arm circles and shoulder rolls — 45s

The workout

  1. goblet squat — 3 × 10 reps
    rest 60s
  2. dumbbell rdl — 3 × 10 reps
    rest 60s
  3. pushup — 3 × 10 reps
    rest 60s
  4. dumbbell row — 3 × 10 each side
    rest 60s
  5. dumbbell shoulder press — 3 × 8 reps
    rest 60s
  6. plank — 3 × 40s
    rest 45s

Cool-down

Standing forward fold, soft knees — 45s
Doorway chest stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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