Home Dumbbells Total Body Circuit — Progression 30

40-minute intermediate strength session focused on total body circuit. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and

Duration

40 min

Difficulty

intermediate

Equipment

dumbbell, dumbbells, mat, stable bench

Muscle groups

back, biceps, chest, core, glutes, hamstrings, quads, triceps

Exercises

1. 1. One-arm dumbbell row

   3 sets · 10-12 reps

   Support torso, pull elbow toward hip and avoid twisting. Rest 45-90 seconds between sets as needed.

2. 2. Dumbbell goblet squat

   3 sets · 10-12 reps

   Hold weight close to chest and squat with controlled depth. Rest 45-90 seconds between sets as needed.

3. 3. Dumbbell Romanian deadlift

   3 sets · 10-12 reps

   Hinge from hips, keep weights close and spine neutral. Rest 45-90 seconds between sets as needed.

4. 4. Forearm plank

   3 sets · 30-40 seconds reps

   Brace abdomen and breathe steadily without sagging hips. Rest 45-90 seconds between sets as needed.

5. 5. Dumbbell floor press

   3 sets · 10-12 reps

   Keep wrists stacked over elbows and lower upper arms gently. Rest 45-90 seconds between sets as needed.