Routine
2-Day Minimalist Dumbbell Plan
One pair of dumbbells, two short sessions a week - the least you can do that still works.
25 min/session2 days/weekBeginnerDumbbells
Day 1 - Full Body A
Squat, press, row
Warm-up
- Cat-CowStretch8 slow rounds
- Kneeling Hip Flexor StretchStretchhold 30s
Main
- Bodyweight SquatExercise3 × 12-15 · rest 60s
- Seated Dumbbell Shoulder PressExercise3 × 10 · rest 60s
- One-Arm Dumbbell RowExercise3 × 10 per side · rest 60s
- Farmer's CarryExercise3 × 30-second walk · rest 60s
- PlankExercise2 × 30-second hold · rest 30s
Cooldown
- Standing Quad StretchStretchhold 30s
- Doorway Pec StretchStretchhold 30s
Day 2 - Full Body B
Hinge, lunge, arms
Warm-up
- World's Greatest StretchStretch4 per side · hold 5s
- Standing Hamstring StretchStretchhold 30s
Main
- Glute BridgeExercise3 × 15 · rest 45s
- Reverse LungeExercise3 × 8 per side · rest 60s
- Standing Dumbbell CurlExercise3 × 10-12 · rest 45s
- Overhead Dumbbell Triceps ExtensionExercise3 × 10-12 · rest 45s
- Suitcase CarryExercise2 × 30-second walk per side · rest 45s
Cooldown
- Figure-Four StretchStretchhold 30s
- Seated Forward FoldStretchhold 40s