This Full-Body Dumbbell Strength Workout Hits Every Muscle Group

Picture this: You walk into the gym, or your home set-up and…stall. Maybe you ask yourself, Leg day? Arm day? The typical workout confusion.

The time-saving solution: this total-body burner programmed by Ariel Belgrave, CPT, using only a set of dumbbells. This full-body workout is guaranteed to light up muscles from head to toe with just five beginner-friendly moves. Each of the compound moves engages multiple muscle groups simultaneously giving you an effective and efficient workout.

Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the  28-Day Workout Challenge.

You’ll be done in exactly 21 minutes. (Don’t skip the 1-minute warm-up that primes your bod for optimal performance during the 20 minutes of work.) But, anytime you feel ugh or just don’t wanna sweat (it happens to all of us), repeat one or all of these mantras to yourself: One workout has the power to change your whole mood for the better. The goal is progress, not perfection. You’ve got this.

Time: 20 minutes | Equipment: Light to medium dumbbells | Good for: Full body

Instructions: Warm up with 30 seconds of jumping jacks and 30 seconds of inchworms (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.

Warm-Up: Jumping Jacks

How to:

1. Start standing with feet hips-width apart and arms relaxed at sides.
2. Jump feet out much wider than hips as you swing arms out to sides and overhead.
3. Reverse the motion to return to standing. That’s 1 rep.

Warm-Up: Inchworm

How to:

1. Start standing with feet hips-width apart. Hinge at your hips and lower down (imagine yourself doing a deadlift) until your hands reach the ground, allowing knees to bend.
2. Crawl forward lifting one hand at a time with hips lifted until you’re in a high plank.
3. Walk your hands one by one back to your feet.
4. Reverse the deadlift motion to return to standing. That’s 1 rep.

READ MORE: Get Stronger For Rock Climbing With This Full Body Workout

Wood Chop And Press

How to:

1. Stand with feet wider than hips while holding a dumbbell in both hands by right thigh.
2. Engage core and raise DB across body to left shoulder, allowing torso and toes to naturally open up as you twist.
3. Release right hand.
4. Press dumbbell straight overhead so left arm is fully extended.
5. Reverse movement, lowering dumbbell to shoulder, then diagonally across front of body to right thigh. That’s 1 rep.
6. Repeat on same side for 20 seconds, then switch.

Form Fix: Bend your knees and engage your leg muscles to press the weight up with force. Boom!

Modified Burpee

How to:

1. Stand with feet slightly wider than hips, holding a dumbbell in each hand against thighs, palms facing each other.
2. Squat and place dumbbells on floor between feet.
3. Keeping hands on DBs, walk back into a plank position and hold.
4. Reverse movement by returning to squat, then stand. That’s 1 rep.

Form fix: Keep your core engaged throughout to maintain proper posture and stay stable.

Squat Press

How to:

1. Stand with feet slightly wider than hips, holding dumbbells by shoulders.
2. Bend knees and lower butt as if sitting in a chair, keeping weight in heels.
3. Press dumbbells overhead as you push up to standing.
4. Lower dumbbells back to shoulders. That’s 1 rep.

Form fix: Don’t let your chest drop or your gaze lower to the floor at any time.

READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

Chest Press

How to:

1. Lie face-up with knees bent and feet flat on floor.
2. Holding a dumbbell in each hand, extend arms directly above shoulders, palms facing toes.
3. Slowly bend elbows, lowering weights out to the side until elbows form 90-degree angles.
4. Drive dumbbells back up to starting position. That’s 1 rep.

Form fix: Think about opening the chest and pulling the shoulder blades down your back to fully engage the upper-body muscles.

Toe Touches

How to:

1. Lie faceup, holding one dumbbell in both hands and extending arms and legs to ceiling.
2. Lift head and shoulder blades off floor as you reach dumbbell toward toes. Keep lower back glued to floor and arms and legs stretched toward ceiling throughout the rep.
3. With control, lower head and shoulders back to floor. That’s 1 rep.