Follow Along With This 10-Minute Full-Body Dumbbell Workout

Sculpt and strengthen your entire body with just one pair of dumbbells.
Image Credit: Raphe Wolfgang/

You don't need an expensive gym membership to get a great full-body workout. All you need is a pair of dumbbells and this video workout we've created with CrossFit athlete Jordan Shalhoub.


Follow along with the video below or print out the workout so you can fit in your daily sweat session anytime, anywhere — even without an internet connection. The entire thing only takes 10 minutes to complete. You'll warm up for one minute, push yourself in the main workout for eight minutes, then finish up with a one-minute cool down.

Video of the Day


Get tips on how to stay healthy, safe and sane during the novel coronavirus pandemic.

Of course, you're more than welcome to repeat the entire circuit as many times as it takes to get your heart pounding and your muscles burning (two to three times through is ideal if you're using this as a standalone workout). But if you're just starting out or getting back into fitness, once through is definitely enough to see some serious results — with consistency, of course.

Give the workout a run through and let us know what you think in our Challenge Facebook group. And you can connect with Jordan on Instagram: @jordLS.


  • 10 jumping jacks
  • 10 mountain climbers
  • 5 push-ups

Move 1: Jumping Jacks


  1. Start with your feet together, hands at your side.
  2. Jump your feet out to the side as you bring your arms overhead.
  3. Jump back to start.


You can step out if jumping hurts your knees.

Move 2: Mountain Climbers

  1. Start in a high plank.
  2. Lift your right foot off the floor and bring your right knee to your chest.
  3. As you bring your right foot back to the start, switch to bring your left knee up to your chest.



You can modify by slowing down the pace.

Move 3: Push-Ups

  1. Start in a high plank (or lower to your knees).
  2. Bend your elbows to lower your chest to the floor, keeping your body in a straight line.
  3. Press back up to the start.

Main Workout

Do:as many rounds as you can for 8 minutes.


  • 2 man makers
  • 2 weighted lunges
  • Increase reps by two with each round


The rep scheme of this workout is an ascending ladder with an eight-minute time cap. You'll be doing man makers and lunges, both with the dumbbells, starting with two reps of each, then four, then six, etc. until the clock runs out.

Move 1: Man Makers


  1. Stand, holding a dumbbell in each hand.
  2. Place the weights on the floor, then step back into a plank, supporting yourself on the dumbbells.
  3. Bend your elbows to lower yourself into a push-up.
  4. Press back up.
  5. Lift the weight in your right hand off the floor and row it up to your chest.
  6. Set it back down, then row with the left arm.
  7. Step your feet back to your hands and stand up.
  8. Immediately lift the weights until they're directly over your shoulders for an overhead press.
  9. Lower the weights back down, getting ready for the next rep.



If you need, you can drop your knees for the push-up.

Move 2: Lunges

  1. Stand and hold the dumbbells at your side. If you'd like to make it a little more challenging, try holding your dumbbells in the front rack position at your shoulders.
  2. Step forward with your right leg and bend both knees to 90 degrees.
  3. Step your leg back until you're standing, then repeat on the left side.

Cool Down

  • Puppy stretch
  • Pigeon pose


Move 1: Puppy Stretch

  1. Start on all fours.
  2. Keeping your butt up, press your hips back and stretch your hands out in front of you and press your chest toward the floor so that you feel a stretch throughout your upper body and hips.

Move 2: Pigeon Pose

  1. From the all-fours position, bring your right knee up toward your hands.
  2. Extend your left leg out behind you.
  3. Your right foot can either be beside your left hip or extended out so that your shin is parallel to your hands.