Full Body Dumbbell Workout (40 Min) | Strength, Tone & Definition
Jan 26, 2026
Description
Tap in for a 40-minute full body dumbbell workout is designed to help you build strength, tone your muscles, and improve overall definition from the comfort of your home. Perfect for anyone looking to gain lean muscle, increase endurance, and burn fat using dumbbells only.
🔥 WORKOUT STRUCTURE
Warm-Up: 6 exercises → 30 seconds each
Session 1: Strength (40//20) → 22 exercises
Focus on building strength, muscle control, and power
Use moderate to heavy dumbbells where possible
Session 2: Definition (50//20) → 15 exercises
Higher reps with lighter weights
Designed to increase muscle definition, endurance, and burn
💪 WHAT YOU’LL GET
✔ Full body strength training
✔ Lean muscle & muscle definition
✔ Fat burning & calorie burn
✔ Improved endurance and conditioning
✔ No gym required – train at home with dumbbells
This workout is suitable for intermediate to advanced levels. Beginners can follow along by using lighter weights and taking extra rest when needed.
Workout Details:
0:00 Intro
1:08 Warm Up
4:54 Sumo Squat to Cossack Row
5:54 Squat to Staggered Squat
6:54 Press + Good Morning
7:54 Push-Up + DB Pull Through
8:54 3X Close Grip Press + 3X Flys
9:54 Skull Crusher + Leg Raise
10:54 Bent Over Row (R)
11:54 Bent Over Row (L)
12:54 Front Squat to Arnold Press
13:54 Alt Biceps Curls
14:54 Curtsy Lunges
15:54 RDL to Wide Rows
16:54 Alt Back Pulls
17:54 Kneeling Curl to Raise
18:54 Triceps to Tate Press
19:54 Pullover + Glute Bridge
20:54 Shoulder Tap + Plank Row
21:54 Goblet Squat to Side Lunge
22:54 B-Stance to Hammer Curl (R)
23:54 B-Stance to Hammer Curl (L)
24:54 Suitcase Squat to Leg Lift to Shrug
25:54 Bent Over Front Raise
26:58 Front Lunge to Pec Fly
28:08 Piston Rows
29:18 Squat to Toe Reach Lunge
30:28 ISO Hammer Curls
31:38 3X DB Push-Ups + 3X Jacks
32:48 Lunge Pulse to Press (R)
33:58 Lunge Pulse to Press (L)
35:08 Outward Triceps Kickback
36:18 Side to Side ISO Thruster
37:28 Reverse Lunge + Upright Row
38:38 Mountain Climbers
39:48 DB Hip Drop to Knee In
40:58 DB Crunches
42:08 Ab Hold to Press
43:18 Finisher
