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A 30-minute beginner strength workout at home with dumbbells. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows good tech
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Build My Fitness Plan- Duration
- 30 min
- Difficulty
- beginner
- Equipment
- dumbbells
- Muscle groups
- back, calves, glutes, legs, shoulders
Exercises
1. Dumbbell sumo squat
2 sets · 10-12 reps
Take a wider stance and track knees in line with toes.
2. Dumbbell shoulder press
2 sets · 10-12 reps
Press overhead without leaning backward; keep ribs stacked.
3. One-arm dumbbell row
2 sets · 10-12 reps
Support your free hand, pull elbow toward hip, and avoid twisting.
4. Glute bridge
2 sets · 10-12 reps
Drive through heels and lift hips without arching the lower back.
5. Dumbbell calf raise
2 sets · 10-12 reps
Hold weights at sides and move through a comfortable ankle range.
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