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I get to hear this so much as a coach, 'Sir I can't achieve my physique goals as I can't go to the gym'. People find millions of reasons to skip gym time. But today, I am going to tell you a solution for this. Here's a full body workout with just a pair of dumbbells. So even if you cannot take a gym membership, just buy a pair of dumbbells and start working towards your goals. Things To Keep In Mind Before Starting © YouTube 1) This workout is for anyone who is at least clear about the basic form of performing the exercises mentioned in the program. I will also be sharing few tips to perform these exercise, so make sure you follow and implement them before getting on to the actual circuit. 2) It is a circuit workout. You can easily workout your complete body in about 45 minutes after your warm-up. 3) Make sure that the rest period between two exercises is not more than 30 seconds. This will make your workout more intense and help you with better hypertrophy and getting leaner. 4) Make sure to get ample rest after this workout as the circuit will recruit muscles from all over the body. Either perform it on alternate days or make sure that you are resting your body enough between two consecutive workout sessions. Let's Start- The Full Body Dumbbell Workout Exercise 1 Walking lunges with dumbbells: Total Sets- 3 : Reps 10-12 Steps © Thinkstock Your starting position will be where you are standing with an upright torso and holding the dumbbells in your hands by the sides. Now place one foot forward while keeping the other foot at the same place. Make sure that forward foot makes a perpendicular angle to the ground. Exercise 2 Stiff leg Dumbbell Deadlifts: Total Sets- 3 : Reps 10-12 © YouTube Hold the dumbbells at your arm's length at the sides. Stand approximately shoulder width apart of at a lesser stance. Now keep your back straight and lower the dumbbells towards your feet, feeling a good stretch on your hamstrings. Once the dumbbells are lowered just below the knees, extend your hips and core till you come back to the starting position. Exercise 3 Bent Over Dumbbell Rowing: Total Sets- 3 : Reps 10-12 © YouTube Bend your knees slightly and bring your torso forward by bending from the waist line. Make sure that your back is straight and almost parallel to the floor. While keeping the torso stationary, lift the dumbbells towards your sides. Make sure that the dumbbells are closer to your body. Squeeze your back muscle and hold for a second before coming back to the starting position. Exercise 4 Dumbbell Shrugs : Total Sets- 3 : Reps 10-12 © Gym geek Stand with an erected posture with dumbbell on each side. Your palms with face your torso when you begin. Now lift the dumbbell while keeping your forearms slightly bent or straight. Elevate your shoulders while squeezing your traps. Use only your shoulders in this exercise not your forearms and biceps. Exercise 5 Overhead Dumbbell Press : Total Sets- 3 : Reps 10-12 © Coachmag Sit on a straight bench and hold the dumbbell in each hand placing them just above your shoulders. Now push them upwards to almost a compete lockout of your elbow, extending your triceps. After holding them for half a second, lower them slowly to the starting position. Exercise 6 Dumbbell Bench Press : Total Sets- 3 : Reps 10-12 © YouTube Lie down on a flat bench with dumbbells in your hands. Bring them towards the side of your chest creating an almost a 90 degree angle at your elbow. Now while maintaining total control of the weight, push the dumbbells away from your body using your pectorals and triceps. Begin coming down slowly after hold up for a second. Exercise 7 Single Arm dumbbell Extension: Total Sets- 3 : Reps 10-12 © Fitmeup Take a dumbbell and extend your arm over your head so that it's perpendicular to the floor just behind your head. Now slowly lower the dumbbell towards your traps while keeping the elbows fixed. After feeling a complete stretch in your triceps, bring back the dumbbell to its starting position. Exercise 8 Dumbbell Biceps curls : Total Sets- 3 : Reps 10-12 Hold the pair of dumbbells in your hands at arm's length. Your palms will be facing forward and elbows will be close to the torso. Now keeping the arms stationary, curl the dumbbells while contracting your biceps muscles. After holding for half a second at contracted position, bring them back to the original position. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.