Forget the gym—all you need are two dumbbells and five moves to build muscle all over at home

by Universalwellnesssystems March 30, 2025

written by Universalwellnesssystems March 30, 2025

Many of us struggle to find time to go to the gym, but buying a pair of dumbbells for your home will help you squeeze effective full body strength workouts in just 20 minutes.

This training from a personal trainer Rachel Sackeldotty I jumped over to me as a great routine for timeless exercises, so I reached out and learned more about my workouts and each move.

“This circuit provides an efficient and balanced routine that targets all major muscle groups,” says Sacerdoti. “By focusing on key compound exercises, we build balanced strength, burn more calories and improve functional fitness.

“This routine is performed 2-3 times a week with proper rest, gradually moving your weight or rep for continuous improvement. ”

How to do this training

Sacerdoti recommends 30 seconds rounds with 12 reps and 3 rounds for each exercise, but you should adjust this to your fitness level and available weights. A good rule of thumb is that the last few reps of each exercise should feel like a challenge, but the form isn’t as difficult as it will suffer.

1. Squat

(Image credit: Getty)

manager: 12

why: “Squats target squares, glut and hamstrings,” says Saccardoty. “They will help you build basic low-physical fitness and improve your overall mobility.”

Form Tips: “Rise your chest, lay your knees on your toes and run through your heels,” says Sacerdoti.

2. Bending row

(Image credit: Getty Images)

manager: 12

why: “This exercise will work your back and biceps, improving posture and upper body strength,” says Sakerdoti. “Performing a tortuous line helps to counter the forward shoulder posture by strengthening the back, which is important for balanced upper body development.”

Form Tips: “Maintain a neutral spine, maintain a hinge in your lower back and pull the weight towards the lower thorax,” says Sakerdoti.

3. Reverse lunge

(Image credit: Getty)

manager: 12

why: “The reverse lunge also challenges balance and stability while also engaged in glutes, squares and hamstrings. These reduce knee stress compared to knee advancement and address muscle imbalances between legs,” says Sakerdoti.

Form Tips: “Retreat enough to prevent the front knee from passing by your toes and not let your torso stand upright.”

4. Romanian Deadlift

(Image credit: Getty/Andry Irisenko)

manager: 12

why: “These target hamstrings, glut, hips, and also improve yours Hip hinge mechanicsSacerdoti says.

Form Tips: “Beat your knees slightly to keep your back straight and place your hips on your hips,” says Sacerdoti.

5. Chest Press

(Image credit: Getty Images)

manager: 12

why: “The breast press works mostly chesttriceps and anterior Deltoidbuilds the upper body push strength,” says Sacerdoti.

Form Tips: “Be sure to get involved in the core, keep your elbows slightly below the shoulder level and push straight up,” says Sakerdoti.

Universalwellnesssystems

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