Total Body Dumbbell Workout: Fast, Effective Exercises, Great Results!

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Hi Everyone!

Welcome to today’s workout. Grab a mat and a couple of dumbbells, and you are ready to get in a fantastic workout.

Equipment for today’s workout:

For today’s workout, I used two 12-pound dumbbells. Choose a weight that is challenging to you, but allows you to maintain good form through all reps. You can also feel free to have some heavier dumbbells handy for the lower body exercises, and lighter dumbbells for the upper body exercises. Ideally, the last two reps should be challenging, but do-able.

If you aren’t sure where to start with equipment, check out some ideas at my Amazon Storefront (BenderFitness makes a commission if you purchase through this link):

I will be updating this list to stay current with equipment, workout gear, and workout clothes.

Benefits of Weighted Workouts:

These are just a few benefits of adding weights into your workout.

  • Improved Bone Density
  • Improved Metabolism
  • Increases Strength
  • Improved Posture
  • Improves Confidence
  • Muscle gives your Body Shape

I also love variety and incorporating different types of challenges into my workouts. I also love knowing that I am building strength, endurance, and my overall health and wellness by utilizing multiple workout techniques.

Pregnancy Update:

Last week’s Belly Progress Photo. I regularly engage my core. It’s a great, low impact exercise technique that is pregnancy safe. I also have a new pregnancy safe core workout video coming your way soon.

I am currently 17-weeks pregnant. All of these exercises are pregnancy safe for me, but if you are pregnant I highly recommend you clear any exercises you are doing with your doctor prior to starting any exercise program. Each pregnancy is different and your doctor knows your specific situation best.

Overall, I am starting to feel a lot better. I’m still very fatigued, and have caught yet another cold. Pregnancy lowers your immune system. Between teaching kinesiology courses, and my son started pre-school, I am being exposed to lots of germs. That said, it’s still heads and tails above the illness I experienced in the first trimester.

I still feel de-conditioned and out of shape, but it definitely feels great to be back to regularly working out. The college semester started, so I am also teaching two yoga classes per week.

I am starting to feel the first flutters of Baby Girl’s movements. It’s an amazing feeling.

As always, I hope you enjoy today’s workout. I’m focusing on being more consistent with filming new workouts. Please let me know if you enjoy this one, and what you would like to see next. Thanks for working out with me! See you soon. 

Have fun!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated:

Equipment: Dumbbells, Yoga Mat, Bench or Couch (hip thrusts can be performed on the floor if you don’t have a bench).

Interval Timer: 14 Rounds of 35\45

Or complete for Reps:

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps.

  1. Lunge Kick-Right
  2. Lunge Kick-Left
  3. Sit Thru Press-Right
  4. Sit Thru Press-Left
  5. Warrior Deadlift-Right
  6. Warrior Deadlift-Left
  7. Burpee
  8. Curtsy Lunge Abduction-Right
  9. Curtsy Lunge Abduction-Left
  10. Squat and Curl
  11. Tricep Drop
  12. Dumbbell Rib Hug
  13. Hip Thrust
  14. Bent Over Row

Repeat this workout up to 3X.

Lunge Kick: Part 1
Lunge Kick: Part 2
Sit Thru Press: Part 1
Sit Thru Press: Part 2
Sit Thru Press: Part 3
Sit Thru Press: Part 4
Warrior Deadlift: Part 1
Warrior Deadlift: Part 2
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Curtsy Lunge Abduction: Part 1
Curtsy Lunge Abduction: Part 2
Squat and Curl: Part 1
Squat and Curl: Part 2
Tricep Drop: Part 1
Tricep Drop: Part 2
Dumbbell Rib Hug: Part 1
Dumbbell Rib Hug: Part 2
Hip Thrust: Part 1
Hip Thrust: Part 2
Bent Over Row: Part 1
Bent Over Row: Part 2

11 thoughts on “Total Body Dumbbell Workout: Fast, Effective Exercises, Great Results!

  1. Anonymous

    melissa! Thank you. I have been a long time fan of yours! Because of you and Jessie I feel fit and confident. I love your approach to nutrition. You are a wonderful role model.
    I have been really enjoying slowing down my fitness routines and adding weights. So this new one is just perfect.
    I completed this one of yours-POSTPARTUM & BEYOND: WEEK 4: WORKOUT 26: UPPER BODY SCULPT
    and it was AMAZING!!! I did the two of them.
    I just want to say thank you so much. And I love the variety you post. Oh and with weights I love any cues you give us. im never sure if i have correct form.
    Enjoy your pregnancy Im so happy for your family.

  2. Leslie Wilson

    Hi Melissa,

    Happy to hear your feeling better even though you’ve caught another cold. Hang in there you. With this being your second pregnancy, do you plan on doing another pregnancy workout series? Thanks for sharing your passion of fitness to others and continue success with all your endeavors.


  3. Hailee

    Thank you for the great workout, Melissa! The shoulder press, leg sweep through move was fun and challenging! I’d like to see a new hiit workout and yoga one focusing on building strength!

    Thank you again!

  4. Mihaela

    Great workout! Followed your postpartum program, I tried to do as many as I could. I have a 4 month old baby and trying to get back into it. Thanks!

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