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Dumbbell basics
General strength · Dumbbells · 25–35 minA pair of dumbbells covers everything: push, pull, legs and a carry to finish. This is the classic full-body session, done at home or anywhere.
How to do it
2 sets of each exercise (3 on the Ideal plan), resting a minute or two between sets. Stop each set with 2–3 good reps left in you.
The exercises
1
Goblet squats
2–3 × 8–12
Hold one dumbbell at your chest, elbows tucked in.
2
Floor press
2–3 × 8–12
Lie on the floor, press straight up — no bench needed.
3
One-arm rows
2–3 × 10 per arm
Hand on a chair, pull to your hip.
4
Romanian deadlift
2–3 × 8–10
Flat back, push the hips back, feel the hamstrings.
5
Overhead press
2–3 × 8–10
Ribs down, press straight up without arching.
6
Suitcase carry
2–3 × 20–30 m
Heavy dumbbell in one hand, walk tall, swap sides.
Good to know
When the top of a rep range feels smooth, nudge the weight up. Small jumps, big results — that's the whole trick.