The 45-Minute Total Body Dumbbell Shred

This workout uses two dumbbells to build strength, improve stability, and get your heart rate up. It's built on supersets (performing two exercises back-to-back with no rest) to keep the intensity high and the clock moving!

⏱️ Workout Structure

Section	Time Allotment	Goal
Warm-up	5 minutes	Mobilize and activate muscles
Supersets (A, B, & C)	35 minutes	Full-body strength and conditioning
Cool-down	5 minutes	Static stretching and recovery
TOTAL TIME	45 minutes

🔥 The Workout: 3 Supersets (A, B, C)

Perform all exercises in the superset back-to-back, then rest. Complete 4 Rounds of each superset before moving to the next.

Supersets & Movements	Reps/Side	Focus	Alternatives
SUPERSET A (Lower Body & Push)
A1: Dumbbell Goblet Squats	12 Reps	Quads, Glutes, Core	Dumbbell Sumo Squat
A2: Dumbbell Floor Press	12 Reps	Chest, Triceps	Dumbbell Push-Ups (hands on handles)
Rest 60 seconds after A2
SUPERSET B (Hinge & Pull)
B1: Dumbbell Romanian Deadlifts (RDLs)	12 Reps	Hamstrings, Glutes, Core	Dumbbell Good Mornings
B2: Dumbbell Bent-Over Rows	10 per side	Back, Biceps	Single-Arm Rows (on a bench or chair)
Rest 60 seconds after B2
SUPERSET C (Unilateral & Core)
C1: Dumbbell Reverse Lunges	10 per side	Glutes, Quads, Balance	Bodyweight Forward Lunges
C2: Dumbbell Overhead Carry	30 seconds per side	Shoulders, Core Stability	High Plank Hold (60 seconds)
Rest 60 seconds after C2

📝 Breakdown of Exercises & Form Cues

• Goblet Squat: Hold one dumbbell vertically against your chest. Keep your chest tall and core engaged as you push your hips back and down. Ensure your elbows track inside your knees.

• Dumbbell Floor Press: Lie on your back, knees bent, feet flat. Press the dumbbells straight up from your chest. Your upper arms should come to rest on the floor—this prevents overextension of the shoulders.

• Romanian Deadlift (RDL): Stand tall, holding dumbbells in front of your thighs. Keep a slight bend in your knees, maintain a flat back, and push your hips backward until you feel a deep stretch in your hamstrings. Squeeze your glutes to return to standing.

• Bent-Over Row: Hinge at the hips until your torso is nearly parallel to the floor. Pull the dumbbells toward your ribcage, squeezing your shoulder blades together. Control the weight on the way down.

• Reverse Lunge: Stand with dumbbells at your sides. Step one leg straight back and lower until both knees are bent at 90 degrees. Push off your back foot to return to the start.

• Overhead Carry: Press one dumbbell directly overhead, locking out your elbow. Walk slowly and deliberately, keeping your core tight and resisting any side-to-side lean. This is an excellent core stability exercise!

🧘 Cool-down (5 minutes)

Finish with static stretches, holding each for 30-45 seconds:

• Quadriceps Stretch

• Pectoral Stretch (in a doorway)

• Seated Hip/Glute Stretch

• Triceps Stretch