Full Body Standing Dumbbell Workout

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Hi Everyone!

It’s workout time! Today I have a throwback workout for you. This routine is completed in standing, so you don’t have to get down on the floor/mat. Today’s workout is from a 30-Day Workout Challenge I hosted: it can be found HERE

Today’s workout is a full body routine that utilizes dumbbells. I alternated between 12 and 20 lb dumbbells. You want to select an appropriate weight that you can use to increase the challenge, while also maintaining appropriate form for each exercise.

Anytime you use weights you want to make sure you are completing the exercise in the full range of motion, and with appropriate form. Control the movement of the weight throughout the exercise, going both up and down. Using weights can help you achieve your weight loss goal, and sculpt lean muscle. Lean Muscle=Higher Metabolism.

One round of this workout only takes 15-Minutes. I recommend repeating it, or pairing it with some cardio. Aim for 30-60 Minutes of total workout time.

Jesse and I had a great, but very busy weekend. We did our Gender Reveal on Saturday, and celebrated Valentine’s Day yesterday. I didn’t squeeze in a workout every day, and I am feeling much more tired than normal today. My body & energy level always feels best when I get in workouts. I am excited to work out this evening.

Enjoy today’s workout & let me know what you think on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Have fun!

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50.

1. Dumbbell Rotational Lunge (right)
2. Dumbbell Rotational Lunge (left)
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Extension
6. Bent Over Row
7. Dumbbell Skier Swing
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. Side Kick Press (right)
11. Side Kick Press (left)
12. Chair Twist
13. Tricep Drop
14. Single Leg Tap (right)
15. Single Leg Tap (left)


Rotational Lunge
Curtsy Lunge Kick Part 1
Curtsy Lunge Kick Part 2
Tricep Extension
Bent Over Row
Dumbbell Skier Swing
Warrior/Single Leg Deadlift
Side Kick Press Part 1
Side Kick Press Part 2
Chair Twist
Tricep Drop
Single Leg Tap Part 1
Single Leg Tap Part 2






7 thoughts on “Full Body Standing Dumbbell Workout

  1. Meg

    Congratulations Melissa and Jesse! You’re going to have a little boy! I was also wondering if you could post something about working out or precautions when working out with injuries. I broke my ankle and would really appreciate any advice!

  2. Anonymous

    I appreciate that you post your older workouts even when there isn’t a new one. You have so many good ones to choose from that sometimes it gets overwhelming trying to decide, lol. This way is a no brainer and I can start right away. Thanks

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