Weight Loss Workout Plan: Full Body Workout

With just a pair of dumbbells, this at-home workout will strengthen and tone your core, upper body, glutes, and thighs.

This workout is part of the weight loss workout plan. Of course, you don’t have to do the whole weight loss plan to benefit from this full body workout. Perform this workout 2 times a week on non-consecutive days.

The Workout

Reps: Do two to four sets of each exercise. Use light weights and do 15-20 reps for endurance or 6-12 reps with moderate weights for muscle size.

Equipment: A pair of dumbbells

1 Lunges

Muscles worked:: Quadriceps, hamstrings, gluteus maximus

How to perform With a dumbbell in each hand, stand with your arms by your sides and your feet together. Take a large step forward, bend your legs and lower your rear knee to the floor. Your front shin and torso should be vertical. Stand back up and into the starting position and repeat by leading with the opposite leg.

2 Chest press

Muscles worked:: Pectoralis major, deltoids, triceps

How to perform: Lie on your back on an exercise bench with a dumbbell in each hand held directly over your shoulders. Turn your palms away from you. Inhale, bend your arms and lower the weights to the outside of your shoulders. Push them back up, exhaling as you do so. Keep your back slightly arched and your feet planted flat on the floor throughout.

3 Single-arm rows

Muscles worked: Latissimus dorsi, biceps

How to perform: Hold a dumbbell in one hand and lean forward to place your free hand on a knee-high bench. Your back should be roughly horizontal. Bend your arm and pull the weight up and into your lower ribs. Lower the weight and repeat. On completion, change arms.

4 Romanian deadlifts

Muscles worked: Hamstrings, gluteus maximus

How to perform: With a dumbbell in each hand, stand with your feet hip-width apart and the weights in front of your thighs. Bend your legs slightly. Push your butt back as far as you can and hinge forward from your hips. Lower the weights down the front of your legs as far as your flexibility allows. Do NOT round your lower back! Stand back up and repeat.

5 Shoulder presses

Muscles worked: Deltoids, triceps

How to perform: Stand with your feet shoulder-width apart and a dumbbell in each hand. Raise the dumbbells to your shoulders so your hands are facing forward. Keeping your core braced, push your dumbbells up and overhead to full arm extension. Lower them back to your shoulders and repeat. This exercise can also be performed seated.

6 Pullovers

Muscles worked: Latissimus dorsi, pectoralis major

How to perform: Lie on your back on an exercise bench with your feet flat on the floor. Hold a single dumbbell in both hands and press and hold it up over your chest. With a slight bend in your elbows, lower the weight over your head and down toward the floor until your biceps are brushing your ears. Pull the weight back over your chest and repeat.

7 Sumo squats

Muscles worked: Quadriceps, hamstrings, gluteus maximus, abductors, adductors

How to perform: Stand a dumbbell on its end and stand astride it so your feet are around two hip-widths apart. Turn your feet out to 45-degrees. Push your knees out, shove your butt back and bend your legs. Reach down and grab the upper end of the dumbbell. Keeping your arms straight and chest up, stand up straight. Lower the dumbbell by using the reverse motion and repeat.

8 Alternating biceps curl

Muscles worked: Biceps

How to perform: Stand with a dumbbell in each hand, your palms turned in toward your thighs. Bend one arm and, as the weight passes your hip, rotate your hand so your palm is uppermost. Continue raising the weight up to shoulder-height. Lower the weight back using the reverse motion and then do the same movement with your opposite arm. Continue alternating arms until your set is complete. This exercise can also be performed seated.

9 Supine triceps extensions

Muscles worked: Triceps

How to perform: Lie on your back with a dumbbell in each hand. Press the dumbbells up to arms’ length and hold them over your shoulders. Turn your palms to face inward. Keeping your upper arms vertical, bend your elbows and lower the weights down to either side of your head. Extend your arms and repeat.

10 Reaching crunches

Muscles worked: Rectus abdominus

How to perform: Lie on your back with your legs bent and feet flat on the floor. Press and hold a pair of dumbbells over your shoulders. Keeping your arms vertical, raise your head and shoulders up off the floor and drive the weights up toward the ceiling. Return to the starting position and repeat. Use one dumbbell at a time to emphasize your oblique or waist muscles.

11 Side Bends

Muscles worked: Rectus abdominus, erector spinea, obliques

How to perform: Hold a dumbbell in one hand next to the outside of your thigh. Stand with your feet shoulder-width apart. Without twisting your hips or shoulders, lean to the side and lower the weight down the side of your leg to your knee. Stand up straight and repeat. On completion, perform an identical set on the opposite side.

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  1. hey just found this awesome workout and am so excited to start! What are the recommended reps for the core, upper body, and total body workouts as you progress?

  2. Hi!

    First of all I’m so glad I discovered this website!!!
    I’m a 22 year old woman and I’m a mesomorph type. I started your weight loss programme, the beginner one and it’s been 8 weeks now. And I’ve lost 10 pounds already!!! I was 119 Pounds and I’m now 108 pounds. I cannot wait for the intermediate weight loss training plan!! I’ve been telling all my friends about this amazing website and they are all so interested now because they like my abs 😉 and my slim body. Just want to say Thank you for what you’re doing and hope all other women out there appreciate what you are doing.
    Love, from Thembile (South Africa)

    • Hi Thembile,

      Wow! Thanks for your awesome feedback. 🙂 I’m glad to hear that the weight loss workout plan is working for you! It’s a great feeling when everything starts falling into place, you’re reaching your goals and getting the results you’re after. Good luck and keep us posted on your weight loss journey!


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