Dumbbell Core & Balance — Session 04

35-minute intermediate strength workout for core & balance, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust

Duration

35 min

Difficulty

intermediate

Equipment

dumbbells

Muscle groups

biceps, chest, glutes, hamstrings, quads, shoulders, triceps, upper back

Exercises

1. 1. Dumbbell floor press

   3 sets · 10-12 reps

   Lower elbows gently to floor and press without flaring. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dumbbell reverse fly

   3 sets · 10-12 reps

   Hinge forward and open arms without shrugging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Dumbbell goblet squat

   3 sets · 10-12 reps

   Hold one dumbbell close to chest and squat with heels planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Dumbbell Romanian deadlift

   3 sets · 10-12 reps

   Hinge at hips and keep weights close to legs. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Dumbbell hammer curl

   3 sets · 10-12 reps

   Keep elbows still and palms facing inward. Rest 45-90 seconds between sets; use a load that allows controlled technique.