11 Full Body Beginner Workouts at Home with Dumbbells

In this article, you will find a collection of full body workout for working the entire body without any hassle.

The only things you need are a few sets of dumbbells and these basic exercises.

With these exercises, you will be able to work the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs in a short period of time.

Also, you can complete each within a very short period of time.

Let’s get started…

1. One Arm Row

Having worked your chest with the previous exercise, another important area you should work is your big upper body muscle group, the back. This is the major concentration of this workout. It will also work your biceps.

Steps

Place your left foot in a step or any platform while resting your left hand or forearm on the upper thigh.
Hold a weight in the right hand while you tip forward, and keep your back flat with the abs in
Now, hang the weight down towards the surface of the floor
Bend your elbow and pull it up in a rowing motion and allow it to be at par with the torso or simply above it.
When the movement is at the peak, squeeze your back.
Now, Lower and repeat for all reps and then switch sides.
Lower and repeat this for 1-3 sets of 8-16.

2. Chest Press

Your chest consists of some of the largest muscles in the body, and this exercise works your chest to give you a fitter & sexier body. It also works your shoulders and triceps.

Steps

Find a bench and lie on it while holding dumbbells up over your chest.
Bend the elbows while you lower the weights and remain still until your elbows reaches about 90-degree angles (something like goal posts at the bottom of the movement)
Press the weights back up and redo that
Lower and repeat for 1-3 sets of 8-16.

3. Kickbacks

Your total body workout is incomplete without working the triceps, and this is the main focus of this exercise.

Steps

Bend at the waist with your back kept flat and the abs engaged
With weights in your hands, pull the elbows up to the torso and hold that position.
Now, straighten your arms and squeeze the triceps muscles.
Lastly, lower and repeat for 1-3 sets of 8-16 reps.

4. Hammer Curls on One Leg

It works your biceps and your overall body balance.

Steps

Hold weights in the two hands with your palms facing in and lift your right foot off the ground
Hold that position for a while (if you don’t find it difficult)
Now, curl the weights up towards your shoulders and let your palms still be facing in while you squeeze your biceps.
Lower and repeat this for 1-3 sets of 8-16 reps.

5. Overhead Press

This workout targets your shoulders and makes it stronger & firmer.

Steps

Stand with both foots about hip-distance apart
Form a goal post by bending your elbows and hold weights at ear level
Press the weights up and overhead with your abs remaining braced (don’t be tempted to arch your back here).
Lower and then repeat for 1-3 sets of 8-16 reps.

6. Deadlifts

It targets the glutes, hamstrings, as well as your lower back.

Steps

Hold weights in front of thighs while standing with feet hip-width apart
Tips from the hips while lowering weights towards the floor, and let your back remain flat and your shoulders back.
Now, return to start and repeat the process for 1-3 sets of 8-16 reps.

7. Lunges

Lunges work multiple muscle groups in your body, and thus facilitating your full body workout.

Steps

Stand in split stance with both knees bent
Now, lower into a lunge and keep your front knee behind the toe.
Lift back up and then repeat before you switch sides. 1-3 sets of 8-16 reps.

8. Squats

It targets all the muscles you use each day to sit, stand, and walk.

Steps

Hold weights in both hand and stand with feet about hip-distance apart.
Bend both knees and lower into a squat
Keep the knees behind the toes and squat as low as you can.
Now, push back to start and repeat for 1-3 sets of 8-16 reps.

9. Bicycle

This exercise targets your abs, with an emphasis on the obliques.

Steps

Lie on the floor and bring both knees into your chest.
Straighten the right leg while twisting your body, and bring the right elbow towards your left knee.
Repeat on the other side in a cyclical direction.
Now, repeat for 1-3 sets of 8-16 reps.

10. Bicep Curl

It targets your bicep & upper arm, and also develops those mirror muscles.

Steps

Stand with a dumbbell in the two hands, and keep your upper arms stationary.
Now, curl the weights until the dumbbells reach the shoulder level.
Let your elbows remain still (only your lower arm should move) and squeeze your bicep at the top of the contraction then lower slowly and repeat.

11. Press-Up

It works the multiple muscle groups for maximum growth and also strengthens your shoulder joints.

Steps

Get down and pose as though you want to do a press-up and place shoulder-width apart and back flat (this should form a straight line from your head to heels, via your glutes.)
Now, lower your body until your chest stays an inch from the ground and then explosively drive up by fully extending your arms.
That’s on rep.

What to Eat Before a Workout

The Best Pre-Workout Foods

We suggest eating these foods to enhance your workout activities:

1. Oats

They are packed with fiber & Vitamin B, which helps convert carbohydrates into energy & also allow you to train harder for longer.

2. Bananas

They are rich in carbohydrates and potassium, which supports nerve and muscle function.

3. Trail Mix

Nuts provide the protein and calories your body need if you intend gaining muscle mass.

Some other great ideas include:

Whey protein isolate
Fruit like oranges, strawberries, or apples
Brown rice
Oatmeal
Wheat pasta
Chicken or turkey, etc.

What to Eat After a Workout

Foods to Eat After You Workout

What makes a good post-workout meal is its ability to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.

In this regard, going for easily digested foods will promote faster nutrient absorption.

We suggest eating these foods:

Protein parked foods like Eggs, Greek yogurt, Salmon, Chicken, Protein bar, Tuna.

Fat foods like Avocado, Nuts, and Trail mix (dried fruits and nuts).

Carbs like Sweet potatoes, Chocolate milk, Quinoa, Fruits (pineapple, berries, banana, kiwi), Rice, Oatmeal, Potatoes, Pasta.