Home Dumbbell A (Higher Reps)

Two-set home dumbbell session with 10-15 rep ranges.

Duration

30–40 min

Level

Beginner

Equipment

Dumbbells and floor mat

Exercises

5

Targets: Quads, Chest, Back, Hamstrings, Core

Exercises

Goblet Squat
2 sets · 10-15 · 90s rest

Keep weight close; squat to your comfortable depth.

Swap: Sit-to-Stand

Dumbbell Floor Press
2 sets · 10-15 · 90s rest

Lower until upper arms gently touch the floor.

Swap: Incline Push-Up

Supported One-Arm Row
2 sets · 10-15/side · 75s rest

Brace on a sturdy surface; keep hips square.

Swap: Bent-Over Dumbbell Row

Dumbbell Romanian Deadlift
2 sets · 10-15 · 90s rest

Hinge at hips and keep knees slightly bent.

Swap: Glute Bridge

Dead Bug
2 sets · 10-15/side · 45s rest

Move slowly and keep ribs down.

Swap: Heel Slide

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.