With only a couple of sets of dumbbells to have appropriate weights for different exercises, you can work out your entire body in one session. Use a weight that fatigues your muscles within 10 to 12 repetitions. Perform one set of an exercise, then move to the next one with no rest. After finishing all four exercises, rest one minute. Complete this circuit four times.
Clean and Press
This exercise targets your legs, glutes and shoulders. Stand with your feet hip-width apart and your arms hanging by your sides with a dumbbell in each hand. Push your hips back and bend your knees. Lower into a squat until your thighs are about parallel to the ground. Press back up, pushing through your heels. As you stand up, pull the dumbbells up so that they rest in front of your shoulders when you are standing upright. Bend your knees a little, then straighten your legs as you press the dumbbells overhead.
Push-Up with Row
This exercise combines a pushup with a row, targeting your chest, back, triceps and biceps. Place two dumbbells on the floor and grab one in each hand with your palms facing each other. Extend your legs behind you so your body is a straight line from your shoulders to your ankles. Lower into a pushup by bending your elbows. Press back up. Lift the right dumbbell off the ground and pull it into your right side, squeezing your back muscles. Set the dumbbell back on the floor and do another pushup. Alternate rowing on each side after every pushup.
Walking Lunge with Triceps Extension
This exercise hits your legs, core and triceps muscles. Hold two dumbbells, one in each hand, directly overhead with your arms fully extended and your palms facing each other. Step forward with your right foot and lower down into a lunge. Your right thigh should end up parallel to the ground with your knee stacked over your ankle, not pushing past your toes. Push through your right heel to stand up, bringing your left foot in line with your right. Lower the dumbbell back behind your head by bending your elbows then press the weight back up. Step forward with your left foot. Continue alternating legs while doing a triceps extension between lunges.
Double Crunch
Lie on your back on the floor or a mat. Hold a dumbbell on your chest with both hands. Bend your knees and pull your feet off the floor a few inches. This is the starting position. Crunch up, pulling your shoulder blades off the floor, simultaneously pulling your knees into your chest. Pause in the middle for a count, then slowly lower back to the starting position. Exhale as you crunch up and inhale as your lower.
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