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Start here: Review the Exercise Instruction Sheet before beginning this workout.
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| Workout Type | Equipment Needed | Duration | Difficulty |
|---|---|---|---|
| Full Body | Dumbbells | 30 min | Beginner |
This is a true full-body dumbbell session — every major muscle group, one tool, zero gym membership required. We're keeping the exercise list beginner-friendly while still loading real compound lifts, because progressive overload starts on day one, not "someday when you're stronger."
| Exercise | Sets | Reps | Weight | RPE |
|---|---|---|---|---|
| Dumbbell Deadlift | 3 | 10-12 | ___ | ___ |
| Reverse Lunge (alternating) | 3 | 8-10 per side | ___ | ___ |
| Dumbbell Bench Press (floor) | 3 | 10-12 | ___ | ___ |
| Bent-Over Row | 3 | 10-12 | ___ | ___ |
| Dumbbell Lateral Raise | 2 | 12-15 | ___ | ___ |
| Dead Bug (core) | 2 | 8-10 per side | — | ___ |
<aside> 💡 Form Tip: On the dumbbell deadlift, push your hips back first — not down — and keep the dumbbells close to your shins the whole way. If you feel this one in your lower back, you're squatting it instead of hinging it. Reset and try again with lighter weight.
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<aside> 🍗 Protein Pairing: A full-body session like this taps every major muscle group, so refueling matters. Try the Sheet Pan Chicken Fajitas from Metabolism Boost Recipes — solid protein to support the repair work ahead.
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Once all six exercises feel like an RPE of 6 or lower across every set, add 5 lbs per dumbbell and run it again — that's progressive overload, not guesswork.