Getting to the gym is an accomplishment in itself, and figuring out what to do once you're there is honestly Oscar-worthy. Instead of making up a workout on the fly with your favourite three exercises, follow this 30-minute dumbbell workout.

The 30-Minute Beginner Dumbbell Workout

Before you start, be sure to foam roll [1] and do a dynamic warmup [2]. After the warmup, grab a set of medium-weight dumbbells. If you aren't sure how to choose your dumbbells, use this guide [3].

This workout should be performed in supersets, meaning you'll complete two exercises back-to-back for the designated sets and reps. For example, you'll complete 15 reps of goblet squats immediately followed by the dumbbell bench press. Then, you'll complete the second set of goblet squats followed by the second set of dumbbell bench press.

Try to take no more than 60 seconds of rest in between each set. Don't forget to cool down and stretch [4] once you've finished the workout.

• Superset 1, exercise 1: goblet squat: three sets of 15 reps
• Superset 1, exercise 2: dumbbell bench press: three sets of 10 reps (each arm)
• Superset 2, exercise 1: weighted glute bridge: three sets of 12 reps
• Superset 2, exercise 2: bent-over row: three sets of 12 reps
• Superset 3, exercise 1: dumbbell walking lunge: three sets of 10 reps (each leg)
• Superset 3, exercise 2: overhead triceps extension: three sets of 10 reps

Related:

No Gym? No Problem — All You Need Are 2 Dumbbells For This Total-Body Blasting At-Home Workout [5]

Superset 1, Exercise 1: Goblet Squat

• Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focussed on your heels, push yourself up to the starting position to complete one rep.
• Complete three sets of 15 reps.

Superset 1, Exercise 2: Dumbbell Bench Press

• Grab a set of dumbbells, and sit on a flat workout bench (or on the floor).
• With one dumbbell in each hand resting on your thighs, lie back onto the bench.
• Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
• Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
• Inhale and lower the dumbbells to the sides of your chest with control.
• This counts as one rep.
• Complete three sets of 10 reps each arm.

Superset 2, Exercise 1: Weighted Glute Bridge

• Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
• On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
• Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
• Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
• Lower down to the ground; this is considered one rep.
• Complete three sets of 12 reps.

Superset 2, Exercise 2: Bent-Over Row

• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.
• Complete three sets of 12 reps.

Superset 3, Exercise 1: Dumbbell Walking Lunge

• Stand upright, feet together, with 10-pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
• Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one repetition.
• Complete three sets of 10 reps on each leg.

Superset 3, Exercise 2: Overhead Triceps Extension

• Stand with your feet hip distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
• Complete three sets of 10 reps.