Looking for a simple yet effective workout that you can do at home? This 1-week plan only requires dumbbells and a little space, making it perfect for beginners. Along with strength training, we’ve included 3 days of low-intensity cardio to keep your heart healthy and encourage getting in your daily steps—8-10k steps a day for optimal results.
Day 1: Full Body Dumbbell Workout
- Dumbbell Squats: 3 sets of 12-15 reps
- Dumbbell Chest Press: 3 sets of 12 reps
- Dumbbell Bent Over Rows: 3 sets of 12 reps
- Dumbbell Shoulder Press: 3 sets of 12 reps
- Dumbbell Deadlifts: 3 sets of 12 reps
Cardio: 20-30 minutes of walking. Aim for 8-10k steps throughout the day.
Day 2: Low-Intensity Cardio
- 20-30 minutes of walking (low-intensity)
- Keep moving, aim for a brisk pace to get your steps in.
Day 3: Lower Body Focus
- Dumbbell Lunges: 3 sets of 12 reps per leg
- Dumbbell Goblet Squats: 3 sets of 12 reps
- Dumbbell Romanian Deadlifts: 3 sets of 12 reps
- Dumbbell Calf Raises: 3 sets of 15 reps
Cardio: 20-30 minutes of walking. Aim for 8-10k steps throughout the day.
Day 4: Low-Intensity Cardio
- 20-30 minutes of walking (low-intensity)
- Stay steady and consistent with your pace.
Day 5: Upper Body Focus
- Dumbbell Bench Press: 3 sets of 12 reps
- Dumbbell Rows: 3 sets of 12 reps
- Dumbbell Bicep Curls: 3 sets of 15 reps
- Dumbbell Tricep Extensions: 3 sets of 15 reps
- Dumbbell Lateral Raises: 3 sets of 12 reps
Cardio: 20-30 minutes of walking. Aim for 8-10k steps throughout the day.
Day 6: Low-Intensity Cardio
- 20-30 minutes of walking (low-intensity)
- Aim for a steady pace and enjoy the movement.
Day 7: Full Body Dumbbell Workout
- Dumbbell Squats: 3 sets of 12 reps
- Dumbbell Chest Press: 3 sets of 12 reps
- Dumbbell Bent Over Rows: 3 sets of 12 reps
- Dumbbell Shoulder Press: 3 sets of 12 reps
- Dumbbell Deadlifts: 3 sets of 12 reps
Cardio: 20-30 minutes of walking. Aim for 8-10k steps throughout the day.
Exercise Database:
Dumbbell Bent Over Rows
Stand with knees slightly bent, holding a dumbbell in each hand. Bend forward at the waist, keeping your back straight, and pull the dumbbells toward your waist. Lower back down and repeat.
Dumbbell Bench Press
Lie on your back on a bench, holding a dumbbell in each hand above your chest. Lower the dumbbells to the sides of your chest, then press back up until your arms are fully extended.
Dumbbell Bicep Curls
Stand with a dumbbell in each hand, palms facing forward. Curl the dumbbells toward your shoulders while keeping your elbows close to your sides, then slowly lower back to starting position.
Dumbbell Calf Raises
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Raise your heels to stand on your toes, then slowly lower back down. Repeat the motion.
Dumbbell Chest Press
Lie on a bench or floor with a dumbbell in each hand, elbows bent at 90 degrees. Press the dumbbells up until your arms are fully extended, then lower back down.
Dumbbell Deadlifts
Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs. Keeping your back straight, bend at the hips to lower the dumbbells toward the ground, then return to standing.
Dumbbell Goblet Squats
Hold a dumbbell close to your chest with both hands. Squat down by pushing your hips back and bending your knees, keeping your chest up and your back straight. Return to standing.
Dumbbell Lateral Raises
Hold a dumbbell in each hand by your sides. With a slight bend in your elbows, lift the dumbbells out to the sides until they reach shoulder height, then lower back down.
Dumbbell Lunges
Stand tall with a dumbbell in each hand. Step forward with one leg, bending both knees to lower your body into a lunge. Push through the front foot to return to standing, and repeat on the other leg.
Dumbbell Romanian Deadlifts
Stand with a dumbbell in each hand in front of your thighs. Keep a slight bend in your knees, hinge at the hips, and lower the dumbbells toward your feet, maintaining a straight back. Return to standing.
Dumbbell Shoulder Press
Stand or sit with a dumbbell in each hand at shoulder height. Press the dumbbells overhead until your arms are fully extended, then lower back to shoulder height.
Dumbbell Squats
Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides or at shoulder height. Squat down by pushing your hips back and bending your knees, then return to standing.
Dumbbell Tricep Extensions
Hold a dumbbell with both hands behind your head, elbows bent. Extend your arms to lift the dumbbell overhead, then lower it back down, keeping your elbows stationary.
