This 40-minute Full Body Dumbbell Workout is a strength-focused session designed to tone, sculpt, and strengthen your entire body — with no jumping and a controlled, joint-friendly pace.

Using three structured circuits, each repeated twice, this workout blends compound movements with focused muscle work to deliver a full-body training effect without rushing or impact.

It’s ideal for building strength at home using just a pair of dumbbells.

🌸 Workout Structure

• Full warm-up and cool-down

• 3 strength circuits (each repeated twice)

• Lower body, upper body and core included

• Controlled pace throughout

🌸 Circuit Highlights

Circuit 1

• Squat to bicep curl

• Bicep curl

• Reverse lunge to lateral raise

• Lateral raise

• Sumo squat

Circuit 2

• Deadlift to double-arm bicep curl

• Bicep curl

• Lateral lunge to bent-over row

• Bent-over row

• Goblet squat

Circuit 3

• Glute bridge to chest fly

• Chest fly

• Hamstring curl with tricep extension

• Tricep extension

• Russian twist

🌸 Why This Workout Works

• Builds full-body strength

• Tones and sculpts without impact

• Uses compound and isolation moves

• Joint-friendly and controlled

• Perfect for home dumbbell training

🌸 Who It’s Perfect For

• Anyone wanting strength without jumping

• Home exercisers with dumbbells

• People focusing on toning and muscle

• Those who enjoy structured strength workouts

🌸 About Jamie

Jamie McKagan is a fitness instructor, personal trainer, and wellness coach helping people feel stronger and more confident through simple, effective home workouts.

⚠️ Disclaimer Always consult your physician before starting any exercise programme. Modify movements as needed and stop if anything feels uncomfortable.