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Full Body Workout With Dumbbells Only (No Bench Required!)

published: January 29, 2024

updated: January 29, 2024

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Whether you’re just starting with strength training and have limited equipment at your disposal or looking for a dumbbell-only workout that you can do from anywhere without needing a bench, this full-body workout will be the perfect place to start.

Strength training is one of the best forms of exercise - the benefits are plentiful! However, the more women I train, the more I realize that there’s a lot of misinformation out there when it comes to strength training. 

One thing that pops up often is that to get results, you need to spend an hour or more in the gym and have access to a lot of equipment, to which many busy women say no way and therefore don’t ever get started. 

I hope to share the message that something is better than nothing. If you only have 15-20 minutes to dedicate to strength training, amazing! Start from where you are with what you’ve got! This workout will help. 

This exact workout can be found inside my 8-week Begin to Lift Program that’s found in the FHM+ App. If you like this workout, consider joining the app so that you can get access to the full program!

Purpose of This Workout

The purpose of this workout is to give your full body a chance to experience the benefits of weight resistance training through simple, dumbbell, or bodyweight-only movements. This workout is designed to be scalable for your current fitness level. I encourage you to choose weights (or no weights at all) that are in alignment with your current ability. 

Upon completion of this workout, you’ll feel strong, empowered, rejuvenated, and confident. You can take pride in your effort and know that your entire body will benefit from the muscle-building action that takes place when we train our bodies using weight. 

Equipment Required

This full-body workout requires only a set of dumbbells (no bench!).

The dumbbell weight that you choose will depend on your fitness level and equipment availability. Below is a general guideline for selecting your weights:

  • Beginners: 5-10 lbs.
  • Intermediate: 12-15 lbs.
  • Advanced: 15-30 lbs.

Can This Workout Be Done Without Equipment?

Yes! You can easily perform this full-body workout with no equipment at all. 

How Long Will This Workout Take?

For the average beginner, this workout should take between 15 and 20 minutes to complete. The time will depend on the amount of rest you take between sets.

Full Body Dumbbell Only Workout - No Bench Required

Ready to work your full body with just a pair of dumbbells? Let’s get to work!

Set 1: Goblet Squat

starting position of the goblet squat
squatting position of the goblet squat exercise
  • 3 Rounds
  • 10 Reps Each
  • Rest: 60-90 seconds between sets

Set 2: Push Ups

starting position for the push up
down position for the push up
  • 3 Rounds
  • 10 Reps Each
  • Rest: 60-90 seconds between sets

Set 3: Bent Over Rows

bent over row starting position
bent over row exercise
  • 3 Rounds
  • 10 Reps Each
  • Rest: 60-90 seconds between sets

Set 4: Plank

plank exercise position
  • 3 Rounds
  • 30 Seconds Each
  • Rest: 60-90 seconds between sets

What Next?

If you liked this full-body workout with minimal equipment (dumbbells only), then consider joining the FHM+ App to get access to the next structured workout in our Begin to Lift Program, an 8-week beginner strength training program that will take you through progressive workouts that will leave you looking and feeling leaner, stronger, and more confident in your body and clothes. 

After you complete the Begin to Lift Program, you can join us in our FHM Active monthly workouts or our Full-Body 3-Day Workouts inside the app. All FHM+ workouts are tailored to those working out from home with dumbbells. Every exercise includes written and video form cues and the ability to track your progress. 

If you want to get the best results possible from your strength training workouts, join the Recipes + workouts membership that will give you access to not just the workouts you need to sculpt and tone your body, but also to the high protein recipes you’ll need to build and preserve that lean muscle mass!

See you in the FHM+ App!

Join The FHM+ App: Macro Recipes & Strength Training Workouts!

  • Quick and easy, macro-friendly meals!
  • Meal plans and grocery lists for the week!
  • Strength training workouts for all fitness levels!
  • Starting at $10 per month!

Or, Download the Free Version To See What It's Like!

About the author, Tami Smith

Hi, I'm Tami, a certified macro coach, nutritionist and personal trainer! I love creating and sharing quick and easy macro-friendly recipes, and working out in my garage gym!

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