Only have a pair of dumbbells at home? That’s more than enough to build strength, improve fitness, and get a proper workout in.

This simple full body routine combines multiple muscle groups into efficient movements — so you get more done in less time, without needing a gym.

The Workout

Perform 3 sets of the following:

1. Squat + Row

15 reps each side
Targets: legs, glutes, back, core

2. Row + Curl

15 reps
Targets: upper back, biceps

3. Tricep Extension + Squat

20 reps
Targets: triceps, shoulders, legs

4. Hip Raise + Chest Press

20 reps
Targets: glutes, chest, core

5. Knee Planks

25 reps / controlled holds
Targets: core, shoulders

How to Use This Workout

  • Choose a weight that challenges you without compromising form

  • Move with control — don’t rush the reps

  • Rest as needed between exercises

  • Aim to complete all 3 sets

Who This Is For

This workout is ideal if you:

  • Train at home

  • Have limited equipment

  • Want a simple but effective routine

  • Are getting back into training

Want More Structured Training?

If you enjoyed this, you’ll get a lot more from following a structured program.

We run live workouts each week designed for real people — all levels, all abilities.

👉 Start training with us here:
https://ricogroupfitness.net/

Comment