2 day intermediate home dumbbell workout plan to get back in shape
A home workout with dumbbells: 2 denser full-body sessions a week to get back in shape. For people with a few months of training, no bench or barbell.
Change my answersWeek 1, day by day
Session 1: full body A
≈ 46 minWarm-up (5 min)
- March in place or do high knees for 2 minutes.
- Do 10 arm circles in each direction.
- Do 8 bodyweight lunges on each side.
- Do 1 light set of the first exercise with small dumbbells.
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Dumbbell squat
4 × 12 · rest 75 s
Hold a dumbbell in each hand at your sides, sit your hips back as you lower, back straight and heels flat.
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Dumbbell stiff-legged deadlift
3 × 12 · rest 75 s
Soft knees, push your hips back and keep the dumbbells close to your legs with a flat back.
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Push-ups
3 × 12 · rest 75 s
Keep your body straight from head to heels, lower your chest near the floor and press up without arching.
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Bent-over dumbbell row
4 × 12 · rest 75 s
Hinge forward with a flat back and pull the dumbbells toward your hips, squeezing your shoulder blades.
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Standing dumbbell shoulder press
3 × 12 · rest 75 s
Start with dumbbells at shoulder height, press overhead without arching your back and brace your abs.
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Dumbbell biceps curl
3 × 12 · rest 60 s
Keep your elbows by your sides, curl without swinging and lower slowly.
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Plank
3 × 40 s · rest 60 s
Elbows under shoulders, body straight from head to heels, abs and glutes tight.
Session 2: full body B
≈ 44 minSame warm-up as the first session.
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Dumbbell lunge
3 × 10 · rest 75 s
Hold a dumbbell in each hand, step forward and lower your back knee toward the floor with your torso upright, then push back to the start.
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Dumbbell floor press
4 × 12 · rest 75 s
Lying on the floor, lower until your elbows touch the ground then press the dumbbells up.
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Bent-over dumbbell row, palms in
3 × 12 · rest 75 s
Flat back, palms facing in, pull your elbows back along your body.
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One-arm dumbbell row
3 × 12 · rest 75 s
One hand and knee on a chair, pull the dumbbell to your hip without twisting your torso.
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Single-leg Romanian deadlift
3 × 10 · rest 75 s
Hinge forward as the back leg extends, keep a flat back and squeeze your glute to come up.
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Triceps kickback
3 × 12 · rest 60 s
Keep your elbow tucked in, extend your arm back without moving your shoulder.
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Dead bug
3 × 12 · rest 60 s
On your back with your lower back pressed down, extend opposite arm and leg in turn.
Weeks 2 to 4, adapted to you, are in Muskl.
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