60 min full body dumbbell workout

Complete Full Body Workout (60 Minutes)

Revitalise your entire body with this comprehensive 60-minute workout, requiring only a pair of dumbbells and a bench.

Perform 3 sets of each exercise, resting for 60 seconds between sets to maintain intensity and form.

1. Dumbbell Squat and Press - 10 Reps

Efficiently engage your lower body, core, shoulders, and upper back with this dynamic compound movement. Stand tall, holding a dumbbell in each hand at shoulder height. Descend into a squat position, then explosively rise while pressing the dumbbells overhead. Return to the starting position and repeat.

2. Bent Over Dumbbell Rows - 10 Reps

Target your back muscles effectively with bent over dumbbell rows. Maintain a flat back as you hinge forward from the hips, arms hanging straight down. Pull the dumbbells towards your torso, squeezing your shoulder blades together. Return to the starting position with control.

3. Incline Dumbbell Chest Press - 8 Reps

Elevate your chest press to target your shoulders, triceps, and chest with an incline bench. Sit on the bench with a dumbbell in each hand, press the dumbbells towards the ceiling while maintaining a slight arch in your back. Lower the weights back to the starting position with control.

4. Dumbbell Hip Thrust - 12 Reps

Activate your glutes and hamstrings with the dumbbell hip thrust. Sit on the floor with your upper back against the bench, holding a dumbbell on your hips. Drive your hips upwards, squeezing your glutes at the top of the movement. Lower back down slowly and repeat.

5. Dumbbell Deadlift - 10 Reps

Strengthen your posterior chain with the dumbbell deadlift. Stand with feet shoulder-width apart, holding a dumbbell in each hand. Hinge at the hips and slightly bend your knees as you lower the dumbbells towards the ground. Return to standing by squeezing your glutes and keeping your back straight.

6. Hanging Knee Raises - 8 Reps

Engage your core, hip flexors, and shoulder stability with hanging knee raises. Hang from a pull-up bar, then raise your knees towards your chest while keeping your core engaged. Lower back down slowly to complete one repetition.

Maximise your workout efficiency and achieve total body strength and conditioning with these effective exercises.