Train pretty much every part of the body intensely with 7 exercises? Works great! We show you which exercises you can use to make your home workout as effective as possible.
If designed correctly, full-body workouts can be very effective and achieve good results in a short amount of time. This also applies to muscle building.
We have put together seven exercises that, when combined, address pretty much every muscle in your body and thus send a decent growth stimulus.
Particularly effective: some of the movement sequences are compound exercises.
These combinations address even more muscle strands in a short time and accordingly challenge your body even more.
For the home workout, you only need two dumbbells with a weight adapted to your performance level or some water bottles.
We recommend doing the exercises with full power for 40 seconds each. This is followed by a 20 second break before you can continue with the next exercise.
Are you ready? Let’s start!
Dumbbell Workout Plan
1. Squats with shoulder press
The first exercise is already a compound sequence of movements that affects both your upper and lower body and therefore wakes up all your muscles perfectly.
- Start from an upright, shoulder-width stand. You hold the two dumbbells in front of your shoulders.
- Now do a squat by kneeling down until your legs are about 90 degrees.
- Now push yourself up out of your legs again, your weight should mainly rest on your heels.
- When you stand upright again, push both dumbbells over your head with your arms outstretched.
- Then, lower the weights and bend your knees again for the next squat.
In order to let your leg muscles work as intensively as possible, you should slowly lower yourself into the bend of your knee. Focus on the working muscles in order to send the desired stimulus directly there.
2. Lunges with biceps curls
The next exercise is also a combination that will demand a lot from both your legs and your arms.
- The starting position is again the upright position. This time, however, your feet are close together and you hold the dumbbells next to your body with loosely hanging arms.
- Now take a backward lunge with your left leg, but don’t put your knee on the floor.
- Hold this position and perform a biceps curl with both arms by lifting the dumbbells up to your shoulders.
- Then straighten up again. Then do lung and curl with the other side.
3. One-armed shoulder press
Are your shoulders trembling with tension? Then it is now time: grit your teeth and carry on!
- For the shoulder press, first position yourself in a deep lunge. Don’t worry: your back knee can still touch the floor this time.
- Grasp the dumbbell in your hand with the leg on the side at the back. Hold the weight in front of your shoulder as you did with the first exercise.
- Now do the shoulder press by extending your arm over your head in a controlled manner and then lowering it back down.
When doing this, make sure that your wrist rotates during the movement: In the starting position, your palm is facing your face. Above, with an outstretched arm, it points forward.
After doing this exercise with one arm for 40 seconds, change side.
4. Rowing while standing
Now your shoulder muscles should be screaming.
- Start in a hip-width position. Bend slightly on your knees, push your buttocks back a little and bend your upper body forward. The dumbbells hang in front of your body with your arms outstretched.
- In this position, perform the rowing movements by pulling your elbows back along your body.
- At the highest point, the dumbbells are on the side of your chest. Then the weights are lowered again.
In order for your back to benefit from this exercise, it is important not to form a hump with your arms outstretched. So make sure to always pull your shoulder blades back with tension.
Also, your weight should be on your heels as you perform. If you feel some tension in the back muscles of your legs, that’s a good sign.
5. Train your balance
It continues with an exercise that not only trains your whole body, but also demands a lot from your sense of balance.
- The starting position is again the upright stand with a narrow foot position. The weights are also held with hanging arms again.
- In this position, shift your weight onto your right foot and lift your left leg off the floor.
- Now tilt your upper body forward. Simultaneously with this movement, lift your left leg up straight backwards.
- Bend forward until the dumbbells almost touch the floor. Your upper body and the raised leg form a straight line in this position. Return to the starting position.
This exercise primarily targets the rear muscles of the supporting leg. Therefore, when straightening up, concentrate on using the strength primarily with this leg.
And don’t forget after the first 40 seconds that the other side wants to have its turn too.
So far, your abdominal muscles have come off lightly during the training, but that will now change. This exercise is particularly aimed at your lower abdominal area.
- First, lie on your back. Hold one of the dumbbells up in front of your chest with your arms outstretched and straighten your legs in the same direction.
- Now do the legraises by alternately lowering one leg extended to the floor and lifting it back to the starting position.
Important: Actively tense your stomach during the exercise so that your lower back rests on the floor.
7. Plank Move
Finally, it’s time to do an exercise that will trigger all of your muscles again. Because with the high plank, continuous tension is the order of the day. Last exercise – pull through!
- The starting position for this exercise is the upright push-up position with a dumbbell placed between your hands.
- Now shift your weight onto your right hand and grab the dumbbell with your left hand.
- Rotate your torso to the left and extend your left arm and weight upwards.
- Return to the starting position and do the movement with the other side.
Even if this is the last exercise, you shouldn’t pay less attention to a clean execution. With the plank, this means above all that your body forms a line.
So don’t hold your bottom too low, but not too high either. In addition, your head should be in line with your spine.
You’ve made it – very good!