60 Minute Full Body Dumbbell Workout [Strength & Conditioning]
Warm-up (5 minutes):
Light cardio (like jogging in place or jumping jacks)
Arm circles (forward and backward)
Leg swings (forward and backward)
Torso twists
High knees
Butt kicks
Workout:
Squats: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps per leg
Dumbbell rows: 3 sets of 10-12 reps per arm
Dumbbell bench press: 3 sets of 10-12 reps
Dumbbell overhead press: 3 sets of 10-12 reps
Dumbbell bicep curls: 3 sets of 10-12 reps
Dumbbell tricep extensions: 3 sets of 10-12 reps
Cool-down (5 minutes):
Static stretches (hold each stretch for 30 seconds)
Quad stretch
Hamstring stretch
Calf stretch
Tricep stretch
Bicep stretch
Child’s pose
Tips:
Choose a weight that is challenging but allows you to maintain good form.
Focus on proper form to avoid injuries.
Rest for 30-60 seconds between sets.
You can adjust the number of sets and reps to fit your fitness level.
Listen to your body and take breaks as needed.
Stay hydrated by drinking plenty of water before, during, and after your workout.