Home Dumbbell B (4-Exercise)

Short four-exercise home dumbbell session.

Duration

25–35 min

Level

Beginner

Equipment

Dumbbells, sturdy chair and mat

Exercises

4

Targets: Quads, Shoulders, Back, Glutes

Exercises

Supported Split Squat
2 sets · 8-10/side · 90s rest

Hold a stable support; lower vertically.

Swap: Goblet Squat

Standing Dumbbell Press
2 sets · 8-12 · 90s rest

Brace abs; press without leaning back.

Swap: Dumbbell Floor Press

Supported One-Arm Row
2 sets · 10-12/side · 75s rest

Pull toward your hip without twisting.

Swap: Bent-Over Dumbbell Row

Glute Bridge
2 sets · 12-15 · 60s rest

Squeeze glutes; stop before lower back arches.

Swap: Dumbbell Romanian Deadlift

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.