Intermediate Full Body Get Fit Workout — Dumbbell

Intermediate full-body dumbbell workout: squats, presses, rows, curls, extensions, planks, and more for balanced strength.

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

Exercise Breakdown (9 exercises)

  1. 1. Dumbbell Goblet Squat
    3 sets · 10 reps · 60s rest
  2. 2. Dumbbell Bench Press (Superset with Dumbbell Bent-Over Row)
    3 sets · 10 reps · 60s rest
  3. 3. Dumbbell Bent-Over Row (Superset with Dumbbell Bench Press)
    3 sets · 10 reps · 60s rest
  4. 4. Dumbbell Romanian Deadlift
    3 sets · 10 reps · 60s rest
  5. 5. Dumbbell Overhead Press
    3 sets · 10 reps · 60s rest
  6. 6. Dumbbell Bicep Curl
    3 sets · 12 reps · 60s rest
  7. 7. Dumbbell Triceps Extension
    3 sets · 12 reps · 60s rest
  8. 8. Plank
    3 sets · 45s reps · 60s rest
  9. 9. Bird-Dog
    3 sets · 10 per side reps · 60s rest

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