All you need is 30 minutes and some dumbbells for this awesome full-body workout.
Justine Zwiebel / BuzzFeed
This workout has two parts: Circuit A (the full-body workout) and Circuit B (the targeted arms circuit).
Here’s how it works:
1. Do 5 complete rounds of Circuit A, resting 60 seconds between each round. 2. Before you start Circuit B, rest for 60 seconds. 3. Do 3 rounds of Circuit B, resting 60 seconds between each round. 4. You’ve completed the Full-Body + Arms workout!
Circuit A:
Do 8 dumbbell goblet squats:
Lauren Zaser / BuzzFeed
• Keep the weight close to your body. • Maintain a tall chest and straight back. • Push through your heels when coming up.
Do 8 split stance bent-over single-arm rows:
Lauren Zaser / BuzzFeed
• Keep the back straight. • Don’t move the torso. • Keep your elbow over the dumbbell throughout the movement.
Do 8 lateral lunges (per side):
Lauren Zaser / BuzzFeed
• Keep your torso upright. • Make sure your toes, knees, and hips are facing forward. • Don’t rotate or collapse forward.
Do 8 dumbbell floor presses:
Lauren Zaser / BuzzFeed
• Press the weights up explosively in a straight path. • Keep the dumbbells over your elbows at all times. • Don’t arch your back.
Hold a forearm plank for 30 seconds:
Lauren Zaser / BuzzFeed
• Plant your elbows under your shoulders. • Maintain a straight line from the back of your head to your heels. • Squeeze your abs. • Don’t let your hips sag.
Circuit B:
Do 10 to 12 standing overhead dumbbell presses:
Lauren Zaser / BuzzFeed
• Keep your core tight as your press up. • Make sure the dumbbells stay over your elbows throughout. • Don’t rotate or collapse.
Do 10 to 12 standing hammer curls:
Lauren Zaser / BuzzFeed
• Squeeze your biceps at the top of the movement. • Fully extend your arms at the bottom. • Keep your wrists straight and your elbows tucked.
Do 10 to 12 lying triceps overhead presses:
Lauren Zaser / BuzzFeed
• Keep your palms facing each other. • Lower the weight with control. • Bend at the elbows but keep the rest of your body still.
Lauren Zaser / Justine Zwiebel / BuzzFeed
A few things to know about this workout:
• This workout is part of BuzzFeed’s — four weeks worth of strength and cardio workouts designed by trainer Jessi Kneeland of ReModel Fitness, along with four weeks worth of . Learn how to do the challenge and jump into it anytime.
• When selecting which dumbbells to start with, there’s a simple rule of thumb: Choose a weight you can lift with perfect form for the number of reps prescribed plus one or two more. If you think you can do more than two additional reps with perfect form, you should go up in weight.
• The dumbbell exercises can be done as bodyweight-only exercises if they’re too challenging to do as written (or if you don’t have access to weights).
Special thanks to our fitness models Noelle Nieva and Josh Martinez, and to Rogue Fitness for providing dumbbells.
