Dumbbell workout for your living room
Two dumbbells, a mat, a TV – a good full-body workout needs nothing more.
The basic exercises
- Goblet squat – dumbbell in front of your chest, hips back and down.
- Bent-over row – back straight, elbows close, pull back.
- Shoulder press – brace your core, dumbbells overhead.
- Romanian deadlift – knees slightly bent, hips back.
- Lunges – big step, back knee towards the floor.
- Forearm plank – body straight as a board.
Turning it into a workout
40 seconds work, 20 seconds rest, 2–3 rounds. Warm up for 3 minutes first, stretch briefly afterwards. Depending on your time: 20, 30 or 45 minutes.
Which weight?
So that the last reps are hard but clean. Better to start lighter – and note down your weight per exercise.
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More guides
Staying fit with kidsWith a job and kids there’s hardly any time for exercise. Here’s how it still works: short sessions, quiet exercises and no guilt.Dumbbell training plan for beginnersA simple dumbbell plan for beginners: 3 sessions a week, 6 basic exercises, 20–30 minutes – with tips on weight and progression.Full-body workout without equipmentFull-body workout at home without equipment: 8 bodyweight exercises as a 10, 20 or 30-minute workout – quiet versions included.