This 8-move dumbbell exercise increases full-body power in 20 minutes without the gym.

Dumbbell Squat Press

Combine squats and shoulder presses to target your legs, shoulders, and core. Squat with dumbbells at shoulder height, then stand and press overhead.

Renegade Rows

Engage your back, shoulders, arms, and core by performing rows in a plank position. Row one dumbbell to your side while stabilizing with the other hand, then switch sides.

Dumbbell Deadlifts

Focus on hamstrings, glutes, and lower back. Hinge at your hips to lower dumbbells along your shins, then return to standing, engaging your glutes and hamstrings.

Dumbbell Push Press

Combine leg power and upper body strength by dipping your knees slightly and explosively pressing dumbbells overhead, working shoulders and triceps.

Dumbbell Reverse Lunges

Target legs, glutes, and core by stepping back into lunges while holding dumbbells, alternating legs to maintain balance and stability.

Dumbbell Bent Over Rows

Strengthen back, biceps, and core. Bend at the waist, keeping a slight knee bend, and row dumbbells to your sides, squeezing shoulder blades together.

Dumbbell Russian Twists

Engage your core and obliques. Sit with knees bent, feet off the ground, and twist your torso to move the dumbbell side to side.

Dumbbell Thrusters

A full-body exercise combining squats and presses. Squat with dumbbells at shoulder height, then stand and press overhead, working multiple muscle groups.