Dumbbell strength
Dumbbell foundations
The core dumbbell lifts in straight sets: squat, hinge, press, row and carry the strength into everyday life.
Straight sets mean you finish all the sets of one exercise before moving on. Rest properly between sets — around a minute — so each set is good quality.
Choosing a weight: the last two or three reps of each set should feel like hard work but still tidy.
The plan
Warm-up 5 min 30 sec
- March on the spot, pumping your arms3 min
- Heel digs with punches1 min
- Knee lifts, touching the opposite hand30 sec
- Shoulder rolls, forwards then backwards30 sec
- Small knee bends30 sec
Main set Work through in order
| Exercise | Do | Rest after |
|---|---|---|
 Goblet squat One dumbbell at your chest |
3 × 10 reps | 1 min |
 Dumbbell Romanian deadlift |
3 × 10 reps | 1 min |
 Dumbbell floor press |
3 × 10 reps | 1 min |
 Bent-over dumbbell row |
3 × 10 reps | 1 min |
 Dumbbell shoulder press |
2 × 10 reps | 1 min |
 Dead bug |
2 × 6 each side | 30 sec |
Cool-down 3 min 20 sec
- Easy march to bring your breathing down1 min
- Buttock stretch (lying), left20 sec
- Buttock stretch (lying), right20 sec
- Hamstring stretch (lying), left20 sec
- Hamstring stretch (lying), right20 sec
- Inner thigh stretch20 sec
- Calf stretch, left20 sec
- Calf stretch, right20 sec
Watch
This workout is part of: 4-week dumbbell foundations.
Sources
- NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026