Dumbbell Full Body Foundation — Session 12

35-minute intermediate strength workout for full body foundation, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. A

Duration

35 min

Difficulty

intermediate

Equipment

dumbbells

Muscle groups

back, biceps, core, glutes, grip, quads, shoulders, upper back

Exercises

1. 1. Dumbbell suitcase carry

   3 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

   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 glute bridge

   3 sets · 10-12 reps

   Hold a padded dumbbell securely across hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Dumbbell step-up

   3 sets · 10-12 reps

   Step onto a stable platform and control the descent. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Single-arm dumbbell row

   3 sets · 10-12 reps

   Brace on a stable surface and pull elbow toward hip. Rest 45-90 seconds between sets; use a load that allows controlled technique.