12-Minute Total Body Dumbbell Circuit

A basic full-body workout using only dumbbells. Perform in a circuit and make it a goal to complete 3 circuits.

March in place​
March in place
Set
Goal
1
2 Minutes
Step Ups - with Dumbbells
Step Ups - with Dumbbells
Set
Goal
1
16 Reps
Muscles: Quadriceps
Dumbbell Row - on Bench
Dumbbell Row - on Bench
Set
Goal
1
10-12 Reps for per side
Muscles: Upper Back
Bench Press - Dumbbell
Bench Press - Dumbbell
Set
Goal
1
10-12
Muscles: Chest
Hip Extension / Leg Curl – Dumbbell
Hip Extension / Leg Curl – Dumbbell
Set
Goal
1
10-12
Muscles: Hamstrings, Lower Back
Standing Dumbbell Curl
Standing Dumbbell Curl
Set
Goal
1
10-12
Muscles: Biceps
Standing Triceps Dumbbell Extension
Standing Triceps Dumbbell Extension
Set
Goal
1
10-12
Muscles: Triceps