Morning dumbbell session — find a weight that brings you near failure between 12-15 reps. Too easy? Go heavier! This full body resistance workout builds muscle and tone across every major muscle group. The perfect morning gain and tone session.
Set 1 should be a warm-up set, then hit it heavy for the 2 remaining sets! Get nice and low with every rep!
About this workout
Morning Full Body Dumbbell Resistance Workout is a free 25 min workout plan with 4 illustrated exercises for your back, chest, legs and shoulders. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
You'll need dumbbells for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Morning Full Body Dumbbell Resistance Workout take?
The full workout takes about 25 minutes, covering 4 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your chest, triceps, lower back, upper back & lower traps, shoulders, quadriceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
More free back, chest, legs and shoulders workouts
Morning dumbbell session — find a weight that brings you near failure between 12-15 reps. Too easy? Go heavier! This full body resistance workout builds muscle and tone across every major muscle group. The perfect morning gain and tone session.
Auto-advanceStart exercises automatically after a 5-second delay
Begin by sitting on the floor with your lower back against the side of the Bosu ball, and with the dumbbells resting on your upper thighs.
Lower yourself back onto the Bosu ball while bringing the dumbbells onto your chest. Naturally you should create a straight bridge from your knees to your shoulders.
Extend the dumbbells upward so that they are directly above your chest. Without locking your arms, place your hands in a horizontal position.
Lower the the dumbbells towards your chest, imitating a slow-falling motion, until they reach the nipple line.
Contract your chest to drive the dumbbells back upward to the starting position.
Do not perform if you have back problems or injury.
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.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Holding a pair of dumbbells, carefully sit and find your balance on a stability ball.
Sit up straight and keep your core tight as you lift the dumbbells up to shoulder height. The dumbbells should be horizontal and your palms should be facing forward.
Slowly push the dumbbells overhead without locking out your elbow.
Pause and return to the starting position.
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):
Shoulders
Secondary:
Biceps, Forearms, Triceps
Keep a tight core and flat back as you remain seated in the shoulder press machine.
Look straight ahead as you hold on to the handles.
Slowly, press the handles up above your head.
Do not lock out your elbow.
Slowly, bring the handles back down but do not let the weight stack touch.
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
Squat down keeping your slightly arched and pushing your hips back.
Continue down until your thighs are parallel to the floor.
Hold for a count of one.
Return to the start position.
Repeat.
This exercise can also be performed with a kettlebell.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Stand up straight with a tight core and flat back.
Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
Complete this wide stance squat by having your thighs come parallel with the ground.
Pause and slowly return to the starting position without locking your knees.
Repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
Pause for one second.
Pushing up from your heels, raise back up to starting position and repeat.
Workout done!
Exercises done
of 4
Total time
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