Dumbbell Core & Balance — Session 17

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

Duration

45 min

Difficulty

beginner

Equipment

dumbbells

Muscle groups

chest, core, glutes, grip, quads, shoulders, triceps, upper back

Exercises

1. 1. Dumbbell suitcase carry

   2 sets · 30-45 sec reps

   Walk tall without leaning toward the weight. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dumbbell reverse fly

   2 sets · 8-12 reps

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

3. 3. Dumbbell floor press

   2 sets · 8-12 reps

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

4. 4. Dumbbell goblet squat

   2 sets · 8-12 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.

5. 5. Dumbbell shoulder press

   2 sets · 8-12 reps

   Press overhead without over-arching the lower back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Dumbbell lateral raise

   2 sets · 8-12 reps

   Raise weights to shoulder height with soft elbows. Rest 45-90 seconds between sets; use a load that allows controlled technique.