Today I’m sharing a new at home dumbbell workout with you.

It was a cold and snowy day yesterday here in Calgary. I was all about staying warm so I wore all the cozy layers. I bought the gray socks I’m wearing in that photo a few weeks ago at Costco. They were a good buy because they keep my feet toasty warm.

Striped sweatshirt (affiliate link) // Jeans (affiliate link) // Similar purple nail polish (affiliate link)

And now onto today’s at home dumbbell workout!

The only pieces of equipment you’ll need for this at home dumbbell workout are a pair or two of dumbbells. If you only have one set, just use that. If you have a lighter and heavier pair, use the lighter ones for the upper body exercises and the heavier ones for the lower body moves. Of course listen to your body and do what’s best for you. I like these dumbbells (affiliate link) from Amazon. If you’re looking for a cardio or body part specific workout, be sure to check out my workouts page. That’s where you can find all of the workouts that I’ve shared on Get Fit Fiona over the years.

This is a pretty straight forward full body strength workout. You’ll perform 14 reps and 3 sets of each exercise, resting for 2 minutes between each set. Move down the list to the next exercise once all 3 sets have been completed. I’ve listed descriptions of the exercises below just in case you need a reminder for any of them. If you try this workout let me know how you like it! Be sure to tag me on Instagram too.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Dumbbell squat

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.

Bent over rows

With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position. 

Dumbbell deadlift

With a dumbbell in each hand, stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position. 

Lateral raise

With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.

Dumbbell lunge

Stand with feet hip width apart and a dumbbell in each hand. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position. 

What’s your favorite dumbbell exercise? Share it in the comments below.

As always, be sure to talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

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At Home Dumbbell Workout