Give Your Muscles a Makeover with this Easy Dumbbell Routine

A simple, total-body routine that will sculpt and strengthen your muscles!

Give Your Muscles a Makeover with this Easy Dumbbell Routine - Walking Lunges

Walking, running, biking, and swimming are all great activities for improving cardiovascular health and boosting fat loss. These high-intensity, heart-healthy exercises are crucial for living your healthiest life. That said, resistance training is also an essential element of any well-developed workout regimen. This easy dumbbell routine will make a great addition to your fitness plan, helping you to tone-up and build strength!

The Benefits of Weight Training

Weight training is about more than just looking good (although that’s a huge part of it!). Performing a strength training routine a few times a week has innumerable benefits. It can improve your posture, reduce your risk of injury from everyday movements, help you get better sleep, strengthen your bones and joints, and even boost your metabolism! 

Pair Your Fitness Plan with a Healthy Diet, for Best Results

The Best Clean Eating Meal Plans of the Year

Exercise is only part of the equation: A healthy diet is the other half. You must combine both elements if you want to live the healthiest lifestyle possible! So, where do you start?

We have plenty of delicious, nutritious recipes and meal plans to choose from. There’s literally something for everyone! Check out:

Give Your Muscles a Makeover with this Easy Dumbbell Routine

Tone and Strengthen your upper body with dumbbell shoulder press.

This total-body routine should take less than 30 minutes and targets every major muscle group twice. It’s always good to have a variety of dumbbells to choose from (light, medium, and heavy). If you only have access to one pair, go with a medium weight. Other than that, you’ll need a timer, a soft surface to lay on (like a towel or yoga mat), and a bench, step, or sturdy coffee table. 

Perform three sets of ten reps for each exercise, going back and forth between the two moves for each body part. When you’ve completed all three sets of the two exercises for one body part, move to the next. Rest for 30 seconds after completing the sets for each body part. 

For example, perform 10 bicep curls and then 10 triceps kick-backs, and repeat the exercises three times. Once you’ve performed 30 reps of each exercise, rest for 30 seconds and then move onto the back exercises. 

For best results, complete this easy dumbbell routine three times per week. Be sure to watch the instructional videos below to ensure you’re using proper form!

The Exercises


  • Bicep Curls
  • Triceps Kick-Backs


  • Overhead Shoulder Press
  • Front to Lateral Raise


  • Bent Over Rows
  • Deadlifts (great for your lower back!)


  • Flat Press
  • Pec Fly


  • Twists (holding one dumbbell, goblet-style)
  • Toe Touch Crunches (holding one dumbbell, horizontally)


  • Weighted Glute Bridges (one dumbbell resting on hips)
  • Weighted Glute Kick-Backs (10 reps per leg)


  • Alternating Walking Lunges (holding dumbbells down at your side)
  • Goblet Squats (holding one dumbbell, goblet-style, at chest height)

Instructional Videos

Bicep Curls

Triceps Kick-Backs

Overhead Shoulder Press

Front to Lateral Raise

Bent Over Rows


Flat Press

Pec Fly


Toe Touch Crunches

Weighted Glute Bridges

Weighted Glute Kick-Backs

Alternating Walking Lunges

Goblet Squats

Did you like the way this easy dumbbell routine made you feel? If so, we think you’ll also want to try these awesome weight training routines:

In need of some cardio workouts to boost fat loss? We’ve got you! Try any of these routines:

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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