4 day beginner home dumbbell workout plan to get back in shape

1. 

   Countertop push-ups

   3 × 10 · rest 75 s

   Hands on a sturdy counter, body in a straight line, lower your chest toward it and press back.

2. 

   Bent-over dumbbell row

   3 × 12 · rest 75 s

   Hinge forward with a flat back and pull the dumbbells toward your hips, squeezing your shoulder blades.

3. 

   Standing dumbbell shoulder press

   2 × 12 · rest 75 s

   Start with dumbbells at shoulder height, press overhead without arching your back and brace your abs.

4. 

   Dumbbell biceps curl

   2 × 12 · rest 60 s

   Keep your elbows by your sides, curl without swinging and lower slowly.

5. 

   Standing dumbbell triceps extension

   2 × 12 · rest 60 s

   Hold one dumbbell with both hands behind your head and extend up, keeping your elbows close.

Same warm-up as the first session.

1. 

   Dumbbell squat

   3 × 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.

2. 

   Dumbbell stiff-legged deadlift

   2 × 12 · rest 75 s

   Soft knees, push your hips back and keep the dumbbells close to your legs with a flat back.

3. 

   Glute bridge

   3 × 15 · rest 60 s

   Lie on your back with feet flat, lift your hips squeezing your glutes and pause at the top.

4. 

   Standing dumbbell calf raise

   2 × 15 · rest 60 s

   Dumbbells at your sides, rise onto your toes, pause, then lower slowly.

5. 

   Plank

   2 × 30 s · rest 60 s

   Elbows under shoulders, body straight from head to heels, abs and glutes tight.

Same warm-up as the first session.

1. 

   Dumbbell floor press

   3 × 12 · rest 75 s

   Lying on the floor, lower until your elbows touch the ground then press the dumbbells up.

2. 

   One-arm dumbbell row

   4 × 12 · rest 75 s

   One hand and knee on a chair, pull the dumbbell to your hip without twisting your torso.

3. 

   Lateral raises

   2 × 12 · rest 60 s

   With slightly bent elbows, lift your arms to shoulder height without swinging your body.

4. 

   Hammer curl

   2 × 12 · rest 60 s

   Palms facing each other, curl the dumbbells and keep your wrists straight.

5. 

   Triceps kickback

   2 × 12 · rest 60 s

   Keep your elbow tucked in, extend your arm back without moving your shoulder.

Same warm-up as the first session.

1. 

   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.

2. 

   Sumo squat

   2 × 12 · rest 75 s

   Take a wide stance with toes turned out and lower with your knees tracking over your feet.

3. 

   Single-leg glute bridge

   2 × 10 · rest 60 s

   Extend one leg, lift your hips with the other foot and keep your pelvis level.

4. 

   Bodyweight good morning

   2 × 12 · rest 60 s

   Hands behind your head, hinge forward with a flat back by pushing your hips back.

5. 

   Dead bug

   2 × 10 · rest 60 s

   On your back with your lower back pressed down, extend opposite arm and leg in turn.