Full-Body Dumbbell Toning Mix 35-min Workout

35 min

·

9 exercises

Below you'll find today's workout overview, it's not as daunting as it looks! Take one exercise at a time, move at your own speed, and break through into your new world of fitness.

Farmer's Walk

1 sets

120 secs

5 lbs

Pick up two 5lb dumbbells and take a little stroll around the gym. No need to rush, we're only just warming up!

0:45 rest

Air Squats

3 sets

8 reps

45 sec rest

Focus on your form in a mirror, and if you're unsure, take a peek at the exercise instructions.

0:45 rest

Seated Dumbbell Bicep Curls

3 sets

10 reps

45 sec rest

Stabilize yourself on the bench and use a weight that feels comfortable for 10 repetitions.

0:45 rest

Dumbbell Floor Chest Press

3 sets

10 reps

45 sec rest

Try at 5-10 lbs per hand and focus on using your chest to push the weight away from your body.

0:45 rest

Dumbbell Overhead Shoulder Press

3 sets

12 reps

45 sec rest

Use a slow movement here, no need to set any records....yet ;)

0:45 rest

Hip Raises

3 sets

12 reps

45 sec rest

Use your grounded heels to raise your pelvis to a fixed position, hold for 2 seconds and then lower back down.

0:45 rest

Crunches

2 sets

12 reps

45 sec rest

Don't forget to sip some water, the sweet nectar of life!

0:45 rest

Lying Leg Raises

2 sets

12 reps

45 sec rest

Try your best to keep your legs straight...oh, and we're only one exercise away from finishing!

0:45 rest

Farmer's Walk

1 sets

120 secs

5 lbs

Our final exercise! Pick up the same dumbbells as before and go for a walk; we'll call it 'your victory walk'.

This Full-Body Dumbbell Toning Mix 35-min Workout 35 min gym workout plan effectively targets your abs, arms, chest and legs.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!

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Full-Body Dumbbell Toning Mix 35-min Workout

35 min

·

9 exercises

Below you'll find today's workout overview, it's not as daunting as it looks! Take one exercise at a time, move at your own speed, and break through into your new world of fitness.

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Farmer's Walk

1 sets

120 secs

5 lbs

Set 1 of 1

Rest before next set

Get ready

321GO

Pick up two 5lb dumbbells and take a little stroll around the gym. No need to rush, we're only just warming up!

Start

Primary muscle group(s):

Forearms, Neck & Upper Traps, Shoulders

Secondary:

Abs, Calves, Hamstrings, Quadriceps

Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
Standing up, walk forward in a straight line, holding the dumbbells at your sides.
The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

Rest

0:00

next up

Air Squats

3 sets

8 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Focus on your form in a mirror, and if you're unsure, take a peek at the exercise instructions.

Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Hamstrings

Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

Rest

0:00

next up

Seated Dumbbell Bicep Curls

3 sets

10 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Stabilize yourself on the bench and use a weight that feels comfortable for 10 repetitions.

Start

Primary muscle group(s):

Biceps

Secondary:

Forearms

Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
Keep your back straight and shoulders back.
Keep your arms fully extended with your elbows close to your sides.
Rotate your palms so that they are facing in towards you. This is the start position.
Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
Hold for a count of one as you squeeze your biceps.
return to the start position, rotating your wrists back to an underhand grip position.
Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Set up a cable station with a straight bar attachment connected to the low pulley.
Stand close to the station, feet shoulder width apart either side of the pulley.
Grip the bar with a shoulder width underhand grip.
Keep your elbows close to your sides.
Curls your arms upward from the elbows in a smooth arc.
Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
Lower the bar back to the starting position in a smooth motion.
Repeat.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the water bottles to the starting position.

Rest

0:00

next up

Dumbbell Floor Chest Press

3 sets

10 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Try at 5-10 lbs per hand and focus on using your chest to push the weight away from your body.

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Rest

0:00

next up

Dumbbell Overhead Shoulder Press

3 sets

12 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Use a slow movement here, no need to set any records....yet ;)

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Place the dumbbells on top of your thighs with your palms facing down.
Raise the dumbbells to your shoulders.
Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
Pause for a count of one.
Slowly return to the start position inhaling as you do so.
Repeat.

This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.

Primary muscle group(s):

Chest, Shoulders

Secondary:

Triceps

Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
Raise the water bottles to head height by rotating your arms forward and up.
Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
Hold for a count of one, while squeezing your shoulder muscles.
In a controlled movement, return to the starting position, inhaling as you do so.
Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Abs

Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

Rest

0:00

next up

Hip Raises

3 sets

12 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Use your grounded heels to raise your pelvis to a fixed position, hold for 2 seconds and then lower back down.

Start

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings

Secondary:

Abs, Lower Back

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
Place your hands out to your sides palms flat for stability.
Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
Return to the start position by lowering your hips back to the floor.
Pause then repeat.

Rest

0:00

next up

Crunches

2 sets

12 reps

45 sec rest

Set 1 of 2

Rest before next set

Get ready

321GO

Don't forget to sip some water, the sweet nectar of life!

Start

Primary muscle group(s):

Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
Place your hands lightly on either side of your head.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.

Primary muscle group(s):

Obliques

Secondary:

Abs

Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Repeat.

Primary muscle group(s):

Abs

Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
Outstretch your arms above your chest so that they run parallel to your legs.
Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
Lower your shoulders back to the floor to complete one rep.

Rest

0:00

next up

Lying Leg Raises

2 sets

12 reps

45 sec rest

Set 1 of 2

Rest before next set

Get ready

321GO

Try your best to keep your legs straight...oh, and we're only one exercise away from finishing!

Start

Primary muscle group(s):

Abs

Secondary:

Lower Back

Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
Legs straight out in front of you, ankles together and feet slightly off the floor.
Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
Return to starting position.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
Keep abs engaged and perform short kicks in an alternating fashion.
Repeat as needed and then lower legs to the ground.

Primary muscle group(s):

Abs

Secondary:

Lower Back

Lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
Hold and then slowly return to starting position.

Rest

0:00

next up

Farmer's Walk

1 sets

120 secs

5 lbs

Set 1 of 1

Rest before next set

Get ready

321GO

Our final exercise! Pick up the same dumbbells as before and go for a walk; we'll call it 'your victory walk'.

Start

Primary muscle group(s):

Forearms, Neck & Upper Traps, Shoulders

Secondary:

Abs, Calves, Hamstrings, Quadriceps

Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
Standing up, walk forward in a straight line, holding the dumbbells at your sides.
The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

Workout done!

Exercises done

of 9

Total time

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