Feel Fit With This 18-Minute Full-body Dumbbell Workout

Written by
8fit Team @ 8fit
full-body dumbbell workout
Written by
8fit Team @ 8fit
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This full-body dumbbell workout is rated at an intermediate level on the 8fit app, but it can easily be modified for any level.

Beginners can do the routine without dumbbells until you master the movements. If you're more advanced, you can increase the weight on the dumbbells and/or slow the movements down to increase the time your muscles are under tension.

Ready to get moving? Complete three rounds of the following exercises as fast as you can without sacrificing form.

15-minute full-body dumbbell workout

In this workout, you'll perform three sets of exercises three times each.

Reverse lunge with curl | 20 reps

1. Feet hip-width apart, dumbbells in both hands, extended at hips
2. Step one foot back, allowing both knees to bend
3. On taking a step back, curl dumbbells up to shoulder height
4. Push through front foot, driving back foot back to start position, dumbbells extend down to hips

Arnold press | 12 reps

1. Stand feet hip-width apart
2. Raise dumbbells to shoulder height, palms facing inwards
3. Rotate wrists, pushing and extending dumbbells overhead to full extension
4. Palms end up facing forward. Reverse movement, repeat

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One-arm swing (right) | 30 seconds

1. Feet slightly wider than hip-width apart, dumbbell in right hand
2. Push hips back, whilst bending knees, allowing torso to lower
3. Swing dumbbell in between legs
4. Drive and extend hips forward, straighten knees bringing dumbbell to chest height
5. Let dumbbell swing back down reversing movement, repeat

Repeat the above set three times.

Clean and press | 12 reps

1. Start with feet hip-width apart, dumbbells by your side
2. Bring dumbbells up to shoulder height, push hips back allowing knees to bend
3. Press feet into ground, extend hip and knees, squeezing core and glutes
4. As lower body extends, push dumbbells through to full overhead extension
5. Once arms are fully extended, control weights back to shoulder, then down to your side, back to starting position

Single-leg deadlift | 10 reps

1. Stand feet hip-width apart, hold dumbbell in right hand
2. Ground weight into left foot to create a stable base
3. Lead with chest to lower torso and raise right leg behind until body is parallel to the floor
4. Drive weight into your heel as you slowly return to start position
5. Repeat on the opposite leg.

One-arm swing (left) | 30 seconds

1. Feet slightly wider than hip-width apart, dumbbell in left hand
2. Push hips back, whilst bending knees, allowing torso to lower
3. Swing dumbbell in between legs
4. Drive and extend hips forward, straighten knees bringing dumbbell to chest height
5. Let dumbbell swing back down reversing movement, repeat

Repeat the above set three times.

Squat jump: jacks | 20 seconds

1. Stand with feet hip-width or slightly wider
2. Squat down, hands in front of the chest
3. Explosively jump up, straightening the legs and bringing hands above the head like jumping jacks
4. Land softly in a squat position

Russian twist with dumbbell | 20 seconds

1. Sit on sit bones, heals on floor with knees bent
2. Elongate spine, sit tall, creating a v shape with torso and thighs
3. Grasp dumbbell with both hands, use core to twist to the right, returning to middle, then left, repeat

Repeat the above set three times.

Looking for more strength workouts? Click here for everything from resistance bands to dumbbells and bodyweight exercises.

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