You can do these exercises if all you have is a dumbbell. They help reshape your whole body, sculpt it, increase your strength, and boost your heart muscle power.

Equipment used:

2 dumbbells

Workout duration:

25 minutes

Target muscles:

These exercises work most of the body muscles.

This consists of several sets. After each set, rest for one minute to catch your breath and renew your energy for the next exercise.

This routine might need more rest than routines targeting individual muscles, so you should pay attention to your body's need for rest.

Many personal trainers prefer this routine because it lowers the risk of heart disease and focuses on basic exercises. Keep reading to learn the exercises and how to do them.

First set:

Do each exercise in this set for 30 seconds then rest 5 seconds. Rest 15 seconds at the end of the set, then move to the second set. Repeat each set 3 times.

Exercises in this set:

1- dumbbell thruster

2- skater hop

3 - lateral to forward raise

Rest for one minute.

Second set:

Do each move for 30 seconds then rest 5 seconds. Rest 15 seconds at the end of this set. Repeat this set 3 times.

This set consists of:

1- lateral lunge

2- plank jacks

3- huhammer curl

Rest for one minute after finishing this set.

Third set:

Do each exercise for 30 seconds, rest 5 seconds between exercises, rest 15 seconds, repeat this set 3 times.

1 - single leg deadlift to reverse lunge

2 - lunge jump

3 - push up

Rest for one minute after this set.

Group 4:

Do each exercise for 30 seconds, rest for 5 seconds, then rest 15 seconds at the end of 3 rounds.

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Exercises

Exercise 1: thruster

Stand with your feet shoulder-width apart, hold a dumbbell in each hand, lift your hands up with bent arms, then squat down and push your body up. Press on the heels of your feet while standing, always keep your back straight.

Keep doing this exercise for 30 minutes.

Exercise 2: skater hop

Stand with feet shoulder-width apart, bend your knees a little, then jump hard to the right, swing your left leg behind your right foot, swing your arms to help balance and jump. Then repeat this exercise to the left.

Exercise 3: Alternating Forward to Lateral Raise

Stand with your feet straight and parallel under you, hold the dumbbell then raise your hand to shoulder level, move your hand slowly, repeat this exercise for 30 seconds.

Exercise 4: Lateral Lunge

Stand with your feet shoulder width apart, then hold a dumbbell in each hand, place the dumbbells at shoulder level, take a big step to the right, then lower yourself like a squat toward the right, keep your back straight, then push your body up and return to start position.

Repeat this exercise for 30 seconds to the right, then do 30 seconds to the left.

Exercise 5: plank jack

Lie on the ground, then lift your body up with your hands, make sure your hands are directly under your shoulders, tighten your body well, open your legs then close them again, try not to move your hips too much.

Repeat this exercise for 30 seconds.

Exercise six: Hammer Curl

Stand so your body is straight, hold the heaviest dumbbell you can, move the dumbbell toward your shoulders, then return to the start. Move slowly to get the most from the exercise.

Keep doing this exercise for 30 seconds.

Exercise seven: Single-Leg Deadlift to Reverse Lunge

Stand holding a dumbbell in each hand, bend your left leg until your knee touches the ground, then push your body up keeping your back straight. Move your left leg back so it’s parallel to the ground and your upper body stays straight too. Keep your stomach tight and your back straight, then return to standing.

Repeat this exercise for 30 minutes each way.

Exercise eight: Lunge Jump

Stand with your left foot back, the top of your left foot on the ground and your heel up. Bend your knee while jumping up, then land so your knee touches the ground. You can bend your arms while jumping to help keep balance. Make sure your back is straight and upright.

Repeat this exercise for 30 seconds on each leg.

Exercise 9: push up

Lie on your stomach, then push your body up with your hands, making sure your hand is right under your shoulder. When you lift your body, press on your palm. Your body should be tight and straight. Lower and raise your body with your hands.

Repeat this exercise for 30 seconds.

Exercise 10: Renegade Row to Triceps Kickback

Stand on the floor holding a dumbbell in your hand. Keep your whole body tight. Your arms should be straight under your shoulders. Your feet should be wider than shoulder width apart behind you. Then move your arms till they are parallel to the floor.

Your legs or lower body shouldn't shake at all. In this exercise you need to alternate your hands at the same time.

Repeat this exercise for 60 seconds.

Exercise 11: High Knees

Stand with your feet shoulder-width apart, then run in place trying to lift your knees up to chest level. Keep your body tight and straight. Try to move as fast as you can.

Repeat this exercise for 30 seconds.

Exercise 12: Glutes Bridge With Skull Crusher

Lie on your back with your knees bent up. Hold a dumbbell in each hand with your arms extended toward the ceiling. Slowly lower the dumbbells toward your head while lifting your glutes up at the same speed. Push your lower body using the balls of your feet. Your shoulders should stay flat on the ground during the exercise.

Repeat this exercise for 30 seconds