If you’re looking for a way to get a great workout without having to deal with all the hassles of going to the gym, then I think you’ll think that this total body workout that you can do at home could be ideal for you. This is the ideal workout that works the entire body with no fuss and no muss. All you’ll need for this home workout are a set of dumbbells and a bench or step. These are great exercises and they can be easily done by beginners.

Tips for This Workout

For beginners start off with lighter dumbbells and do just one set of each exercise with 14 to 16 reps. For those who are intermediate to advanced then use heavier dumbbells and do two to three sets with 8 to 12 reps. It’s also important to warm up with some stretches or flexes before starting this workout. One key thing to remember is that if any of the exercises cause any pain or discomfort you should skip them for a day or two before resuming.

Chest Press

This is one of those exercises that’s one of the best ways to work your chest muscles. The muscles in the chest include some of the biggest muscles in your body. This exercise also works out your shoulders and triceps.

For this exercise you will need to lie down on a step or low bench and hold your dumbbells over your chest. Next, bend your elbows and lower them until your elbows are at a 90 degree angle. Your arms should look like goal posts at the end of this movement. Now, press the weights back up and repeat. Lower and repeat for one to three sets with 8 to 16 reps.

One Arm Row

After you’ve worked out your chest with the chest press, you’ll want to move onto this one arm row. This exercise is one that will work the upper body muscle group that’s in the back. This exercise works out the lats. These are the big muscles that are found on each side of your back. This exercise also works out your biceps at the same time.

Start this exercise by placing your left foot on a step or a low bench and rest your left hand or forearm on your upper thigh. Now take a dumbbell and hold it in your right hand and lean forward while keeping your back flat and holding your abs in as you hang the weight down towards the floor. Next you will want to bend your elbow and pull it up in a rowing motion until you have it level with your upper body. At the top of this movement make sure to squeeze our back. Lower the dumbbell and repeat for all reps before you switch to the other side. Repeat for one to three sets with 8 to 16 reps.

Tip: Since the lats are large muscles they can handle a little bit more weight. If you’re a woman try using weights ranging from 8 to 20 pounds and men 15 to 35 pounds.

Overhead Press

This part of the workout is going to focus on working out your shoulders. If you’re wanting shoulders that are firm and strong then this is the ideal exercise for you. This exercise is one that targets the mid and front deltoid.

For this exercise you need to stand with your feet about hip distance apart while you hold your dumbbells at ear level making sure that your elbows are bent. Now, press the dumbbells up and overhead and at the same time keep your abs braced and try not to arch your back. Lower and then repeat for one to three sets with 8 to 16 reps.

Hammer Curls on One Leg

This is one of those exercises that works out your biceps and also helps you work on your balance at the same time by standing on just one leg.

Take your dumbbells in both hands and make sure your palms are facing in and then lift your right foot off the floor. Hold this position for a few seconds and then curl your dumbbells up towards your shoulders with your palms still facing in while squeezing your biceps. Lower and then repeat for one to three sets with 8 to 16 reps.

Tips: It’s important that you don’t swing the dumbbells because this will add momentum to this exercise and throw you off balance. Make sure you move slowly and in a controlled manner so that you are using all of your muscle fibers to lift the dumbbells.


No whole body workout is complete without making sure that you work your triceps. You can do this with kickbacks working one arm at a time.

For this exercise you will bend at your waist, make sure to keep your back flat and your abs engaged and then pull your elbows up to your torso. Make sure you have the dumbbells already in your hands. Now, hold this position while you you straighten out your arms and squeeze your triceps. Lower and then repeat one to three sets with 8 to 16 reps.

Tip: If your back hurts when you are doing this exercise try bending your knees or you can prop one of your knees on a bench and then do this move with one arm at a time. Make sure to keep your elbow next to your body for the entire time and don’t let it move down as you get tired.


This exercise is probably one of the more challenging exercises in this workout, however, don’t let yourself get discouraged. It’s a vital one for this workout so you need to make sure that you learn it properly because it gives your lower body a great workout and that includes your lower back, glutes, and hamstrings.

Stand with your feet hip width apart and hold your dumbbells in front of your thighs. Now, tip your upper body from the hips and then lower the dumbbells towards the floor. Make sure that you keep your back flat and your shoulders back while doing this. Return to your starting position and then repeat for one to three sets with 8 to 16 reps.

Tip: Make sure to keep your shoulders straight all through this exercise. It can be tempting to want to round your back with this exercise but you can put your lower back at risk of injury if you do this. So be careful.

The Bicycle

If you really want a good exercise that will work your abs, this is the one you’ll want to make sure to include in your home workout. This is one that works out all the muscles of the abs and has an emphasis on your obliques.

Lie down on the floor and then bring your knees up into your chest. Next, straighten your right leg while you twist your body and bring your right elbow up towards your left knee. Repeat the same thing with the other side of your body by working in a cycling type of motion. Repeat this for one to three sets with 8 to 16 reps.

I hope that you will find this one of those workouts that you will be able to do at home and enjoy the fact that you are helping your body become fit in the comfort of your own home. Good luck!

Written by john

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