You know what? You do not even have to be a gym member to get all fit and healthy. As long as, for home workout, you do the right exercises, all you need is a pair of dumbbells slightly big enough to fashion quite an effective full-body workout. This guide will take you through some exercising from head to toe during which you work out major muscles.

Benefits of Full Body Workout at Home with Dumbbells

Convenience: Train whenever you find it easiest to fit with your schedule.
No fee for the gym or other extraneous cost.
Time-saving: Train more than one muscle group in a single session.
Multiple dumbbells of different weights – ensure that you can train at different intensities.
Disadvantages: You are training in your own home.

Warm-up routine
Warm up the body before starting your full body workout at home with dumbbells. This will prime your muscle for the activities ahead and reduce chances of injury. Here is a brief routine to warm up your body and get it ready for a workout.

Jumping Jacks: 2 minutes
Arm Circles: 1 minute (30 seconds each direction)
High Knees: 1 minute
Bodyweight Squats: 1 minute

Best Exercises to Add to Your Full Body Workout at Home with Dumbbells

Dumbbell Squats

The dumbbell squats are one of those mandatory exercises as this is the one that works on your quads, hamstrings, gluteus, and calf muscles.

Stand up with feet hip-width apart, holding one dumbbell in each hand by an overhand grip and let them hang beside the hips.
Drive through as you come up and stand, pushing a little more through the heels.

Dumbbell Bench Press

This is one of the major exercises in a dumbbell home workout for the total body, so be sure to get it right if you’re going to have a chance at solid lower body strength and endurance.

Lying on bench flat holding free weight in each hand at chest level and just outside the width of the shoulders.
Press the dumbbells up to full arm extension.
Lower the dumbbells into the starting position again.

This is another foundational upper body strength exercise in even the most basic full body workout at home with dumbbells.

Dumbbell Deadlift

The dumbbell deadlift mainly works out the hamstrings and the glutes.

With feet hip-width apart, hinge at the hips so your dumbbells hang toward the floor and your back stays straight.
Stand back up straight by driving your hips forward and squeezing your glutens.
That’s why, with every deadlift you’re going to be performing in this full body workout at home with dumbbells, you’ll instantly engage your posterior chain’s strength and stability.

Dumbbell Rows

It’s an exercise targeting the back shoulder and bicep muscles.
Stand upright with a dumbbell in each hand and your feet shoulder-width apart.
Inhale, then exhale as you raise the dumbbells to shoulder height.
Inhale as you lower the dumbbells to the starting position.

It is a great row exercise and very much helpful for a full body workout at home with dumbbells. It would help develop a back that is strong and toned.

Dumbbell Shoulder Press

This will work on the shoulders, triceps, and upper chest.

Stand or sit with a dumbbell in each hand at shoulder height, palms forward. Press up off the dumbbells until the arms are fully
extended Lower the dumbbells back to the shoulders

This exercise is a part of any full body workout at home with dumbbells for building upper body strength

Dumbbell Lunges

Lunges are great for building the quads, glutes, and hamstrings.

Stand with your feet together, hold one dumbbell in each hand at your side.
Step forward with one leg, lower the hips until both knees have reached 90 degrees.
Press yourself back up to the start position, then change legs.

This will work lower body strength and balance, as lunges will be part of the full body workout you can do at home with dumbbells.

Dumbbell Bicep Curls

Bicep dumbbell curls work the bicep muscles.

Stand placing feet shoulder-length apart while holding a dumbbell in each hand by the sides.
Curl the dumbbells where the elbows remain close to the body.
Get into the starting position with the dumbbells.

Chiseled arms would be the goal of a complete home dumbbell workout, using strength and definition.

Dumbbell Tricep Extensions

Muscle Being Worked: Triceps

Stand with your feet shoulder-width apart and hold the dumbbell with two hands overhead.
Lower the dumbbell behind your head. With elbows close by the ears, lower the kettlebell.
Both arms extend to bring the dumbbell back up to the original position.

Key point for gaining upper arm muscle by a full body workout at home with dumbbells.

Dumbbell Plank Rows

The activity of plank rows works on the posterior core and back, but it also targets the arms.

Begin in plank position with a dumbbell in each hand.
Row one dumbbell toward your ribcage as you balance in one arm.
Lower down to the floor and switch sides.

A great exercise to throw in here: plank rows. Getting in some core stability and upper body strength.

Russian Twists with Dumbbells

Russian twists are majorly working to hit your obliques and your entire core.

Russian twist: Sit down on the floor, bend your knees, and lift your feet just a little off the floor. Take a dumbbell, grabbing it by the ends, and straighten your hands in front of you.
With a slight backward tilt of your body, twist from your waist towards your right side. Really reach it and twist all the way to the left, and try to get your dumbbell down by your side.

Another significant exercise for people doing home workouts is the Russian twist. Well, dumbbells go a long way in shaping you with beautiful curves and well-defined abs.

Herein lies a small guide for all those who would like some impressive full body workout at home with dumbbells.

Consistency: Stick with the exercises regularly for best outcomes.
Proper form: Make absolutely sure not to get hurt due to lousy form.
Intensity: Vary the dumbbell weight with your intensity of working workouts. That will come with time.
Variety: Keep changing up so it is interesting, and you keep moving.
Nutrition: Feed muscle growth and fat burning the right nutrition.

Sample Full Body Workout at Home with Dumbbells

Here is a sample for you to follow:

Warm-up: 5-10 mins
Dumbbell Squats: 3 sets × 15 reps
Dumbbell Bench Press: 3 sets × 15 reps
Dumbbell Deadlifts: 3 sets × 15 reps
Dumbbell Rows: 3 sets × 15 reps
Dumbbell Shoulder Press: 3 sets × 15 reps
Dumbbell Lunges: 3 sets × 15 reps per leg
Dumbbell Bicep Curls: 3 sets × 15
Dumbbell Tricep Extensions: 3 sets x 15 reps
Dumbbell Plank Rows: 3 sets x 15 reps per side
Dumbbell Russian Twists: 3

Dynamic Stretching after completing the entire body at home with the dumbbells: one should cool down and stretch, which further reduces the post-exercise soreness along with gaining flexibility.

Quad Stretch: Each leg 30 seconds.
Hamstring Stretch: Each leg 30 seconds.
Glut Stretch: Each side 30 seconds.
Calf Stretch: Each leg 30 seconds.
Shoulder Stretch: Each arm 30 seconds.

Some people may even be inclined to say that it is one of the cheapest means of achieving strength and muscle mass tone and an overall level of fitness, for which you do not have to be a member of any gym. Use a variety of exercises to include all major muscle groups to yield a well-rounded total workout. It involves warming up, good form, and most of all, consistency. The only thing you have to do is dedicate yourself and work out hard in a full body workout at home with dumbbells to make you look awesome. Happy workout, and keep pumping!

Effective Full Body Workout at Home with Dumbbells: A Complete Guide