28-Day Full-Body Program for Busy Professionals

A 4-week full-body dumbbell program for busy professionals to lose fat, combining strength and metabolic conditioning for optimal results.

Level: beginner · Muscle group: full-body · Equipment: dumbbells · Duration: 45 min

Exercise Breakdown (24 exercises)

  1. 1. W1-2 Full Body A: Warm-up - Arm Circles (Forward & Reverse)
    1 sets · 10-15 each direction reps · 0s rest
  2. 2. W1-2 Full Body A: Warm-up - Leg Swings (Front & Side)
    1 sets · 10-15 each leg reps · 0s rest
  3. 3. W1-2 Full Body A: Dumbbell Goblet Squat
    3 sets · 10-12 reps · 60-90s rest
  4. 4. W1-2 Full Body A: Dumbbell Bench Press (Floor or on Bench)
    3 sets · 10-12 reps · 60-90s rest
  5. 5. W1-2 Full Body A: Dumbbell Bent-Over Row
    3 sets · 10-12 reps · 60-90s rest
  6. 6. W1-2 Full Body A: Plank
    3 sets · 30-45s reps · 45-60s rest
  7. 7. W3-4 Full Body A: Warm-up - Dynamic Chest Stretch
    1 sets · 10-15 reps · 0s rest
  8. 8. W3-4 Full Body A: Warm-up - Cat-Cow Stretch
    1 sets · 10-15 reps · 0s rest
  9. 9. W3-4 Full Body A: Dumbbell Sumo Squat
    3 sets · 12-15 reps · 45-60s rest
  10. 10. W3-4 Full Body A: Dumbbell Incline Press (or elevated feet)
    3 sets · 12-15 reps · 45-60s rest
  11. 11. W3-4 Full Body A: Single-Arm Dumbbell Row
    3 sets · 12-15 each arm reps · 45-60s rest
  12. 12. W3-4 Full Body A: Russian Twists
    3 sets · 15-20 each side reps · 30-45s rest
  13. 13. W1-2 Full Body B: Warm-up - Thoracic Rotations
    1 sets · 10-15 each side reps · 0s rest
  14. 14. W1-2 Full Body B: Warm-up - Bird-dog
    1 sets · 10-15 each side reps · 0s rest
  15. 15. W1-2 Full Body B: Dumbbell Romanian Deadlift (RDL)
    3 sets · 10-12 reps · 60-90s rest
  16. 16. W1-2 Full Body B: Dumbbell Overhead Press (Standing)
    3 sets · 10-12 reps · 60-90s rest
  17. 17. W1-2 Full Body B: Push-ups (on knees or full)
    3 sets · 8-12 reps · 60-90s rest
  18. 18. W1-2 Full Body B: Side Plank
    3 sets · 30-45s each side reps · 45-60s rest
  19. 19. W3-4 Full Body B: Warm-up - Glute Bridges
    1 sets · 15-20 reps · 0s rest
  20. 20. W3-4 Full Body B: Warm-up - Standing Quadriceps Stretch
    1 sets · 20-30s each side reps · 0s rest
  21. 21. W3-4 Full Body B: Single-Leg Dumbbell RDL
    3 sets · 10-12 each leg reps · 45-60s rest
  22. 22. W3-4 Full Body B: Arnold Press
    3 sets · 12-15 reps · 45-60s rest
  23. 23. W3-4 Full Body B: Dumbbell Floor Press (closer grip for triceps emphasis)
    3 sets · 12-15 reps · 45-60s rest
  24. 24. W3-4 Full Body B: Bicycle Crunches
    3 sets · 15-20 each side reps · 30-45s rest

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