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Fullbody Dumbbell Workout for Fatloss & A Lean Toned Body

The fullbody dumbbell workout targets every inch of your body with multi-purpose exercises that burn calories, burn fat, and boost lean muscle in under 30 minutes.

Start with a 3 minute warm-up using the first three exercises. Perform set 1 of exercises 1-3 then repeat. No rest between exercises or between circuits.

Once you've completed the warm-up go into your first mini-circuit. Perform set 1 of exercises 4, 5, and 6 for the number of reps indicated without rest between exercises. After your first circuit rest for 30 seconds then repeat then rest 30 seconds then repeat a third time. Rest for 1 minute then go into your second mini-circuit.

Perform set 1 of exercises 7, 8, and 9 for the number of reps indicated without rest between exercises. After your first circuit rest for 30 seconds then repeat then rest 30 seconds then repeat a third time.

As soon as you've completed your second mini-circuit go into the stretches for the time indicated. This will only take you about 5 minutes so try not to skip them.

Exercise
Bodyweight Lateral Squat
1. Stand with your feet shoulder width apart.
2. Start by stepping to the right with your right foot and proceed into a squat.
3. Return to the standing position with your feet shoulder width apart.
4. Now step to your left with your left foot and proceed into a squat.
5. Return to the starting position and repeat.

Fullbody dumbbell workout tip:
Sets RepsWeight/
Resistance
TempoTime
110
210
Pushups from knees
1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.

Fullbody dumbbell workout tip:
Sets RepsWeight/
Resistance
TempoTime
110
210
Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

Fullbody dumbbell workout tip:
Sets RepsWeight/
Resistance
TempoTime
110
210
Dumbell Deadlift Row
1. Start by holding dumbells at your side.
2. Squat down until the dumbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbells in towards your waist.
5. Return to the starting position and repeat.

Fullbody dumbbell workout tip:
Try to keep your low back slightly arched and your abs contracted to protect your low back. Be sure those elbows stay close to the body and that you are squeezing the shoulder blades together as you draw the elbows up towards the ceiling.
Sets RepsWeight/
Resistance
TempoTime
112
212
312
Single Leg RDL with DB
1) Stand with feet hip width apart with knees slightly bent (at 20°).
2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you)
3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement.
4) Return to start position. Complete recommended repetitions and switch legs.
Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.


Fullbody dumbbell workout tip:
Be sure to bend from the hip and not the waist. Allow the back heel to come up a bit and squeeze the glute of the back leg a bit to increase balance.
Sets RepsWeight/
Resistance
TempoTime
18 each side
28 each side
38 each side
DB curl with shoulder press
1. Start by holding the dumbells at your side with a neutral grip.
2. Curl the dumbells up to shoulder level and then proceed into a shoulder press.
3. Keep your abs tight throughout the movement.
4. Return to the starting position and repeat.

Fullbody dumbbell workout tip:
Try not to lean back as you go from curl to press to avoid low back injuries.
Sets RepsWeight/
Resistance
TempoTime
112
212
312
One Arm Tricep Extension
Sit in upright position on a flat bench. Grasp one DB and rest it on corresponding thigh.
Start position: Lie onto back and bring the dumbell to your chest. Press dumbell up so that it is directly over the upper chest.
Lower dumbbell towards your chest by bending elbows to 90°. Elbows should remain pointing out away from the body.
Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.

Fullbody dumbbell workout tip:
Sets RepsWeight/
Resistance
TempoTime
112
212
312
Incline DB chest press on SB ball
1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest.
4. Return to the starting position and repeat.



Fullbody dumbbell workout tip:
This exercise requires extra support from the core and legs. If your legs are fatigued or your abs are not strong enough to keep you stable then try regular stability ball chest presses instead.
Sets RepsWeight/
Resistance
TempoTime
18
28
38
DB Lunge Crossover
1) Start position: Stand with feet hip width apart. Grasp DB’s and hold out in front of body
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.


Fullbody dumbbell workout tip:
Keep the back heel lifted and the abs contracted to improve balance and create fluid movement.
Sets RepsWeight/
Resistance
TempoTime
18 each side
28 each side
38 each side
Standing quad stretch
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold for the prescribed time and repeat with the other leg.

Fullbody dumbbell workout tip:
Sets RepsWeight/
Resistance
TempoTime
1 30 seconds each side
Hip Flexor Quad Stretch
1. Step out 1-2 feet with one foot.
2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight.


Fullbody dumbbell workout tip:
Sets RepsWeight/
Resistance
TempoTime
1 30 seconds each side
Standing lateral stretch
1. Start by hanging onto a bar with one hand and raising the other hand above your head.
2. Keeping your feet on the ground bend laterally to the side. Do not lean forward or back to accomplish movement.
3. Keeping your body parallel you should feel a stretch on your side.
4. Hold for the prescribed time and repeat with the other side.

Fullbody dumbbell workout tip:
Sets RepsWeight/
Resistance
TempoTime
1 30 seconds each side
Standing shoulder stretch
1. Stand with a shoulder width stance and place both hands on the end of the toning bar.
2. Lean forward keeping your back flat until you feel a stretch in your shoulders.
3. Hold for the prescribed time and repeat if necessary.

Fullbody dumbbell workout tip:
Sets RepsWeight/
Resistance
TempoTime
1 30 seconds each side
Chest (doorway)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder.
You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds.
Repeat with the other arm.


Fullbody dumbbell workout tip:
Sets RepsWeight/
Resistance
TempoTime
1 30 seconds each side

Burn more fat with fat burning workout tips you can use with any workout. The 5 workout tricks you need to transform your body faster.