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Dumbbell Total Body Tempo — Session 19

25-minute beginner strength workout for total body tempo, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust re

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Duration
25 min
Difficulty
beginner
Equipment
dumbbells
Muscle groups
chest, glutes, hamstrings, quads, triceps

Exercises

  1. 1. Dumbbell overhead triceps extension

    2 sets · 8-12 reps

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

  2. 2. 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.

  3. 3. Dumbbell Romanian deadlift

    2 sets · 8-12 reps

    Hinge at hips and keep weights close to legs. 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.

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