Dumbbell Core & Posture — Session 10

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

Duration

55 min

Difficulty

intermediate

Equipment

dumbbells

Muscle groups

biceps, calves, glutes, quads, shoulders, triceps

Exercises

1. 1. 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.

2. 2. Dumbbell lateral raise

   3 sets · 10-12 reps

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

3. 3. Dumbbell overhead triceps extension

   3 sets · 10-12 reps

   Keep upper arms steady as elbows bend. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. 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.

5. 5. Dumbbell shoulder press

   3 sets · 10-12 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 calf raise

   3 sets · 10-12 reps

   Raise heels slowly without bouncing. Rest 45-90 seconds between sets; use a load that allows controlled technique.