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Full Body Burn Low Impact
Training focus: Full-body strength with emphasis on legs, arms, core, and lateral stability
Performance goals: Muscle activation, balance, coordination, and functional movement control
Training context: At-home session combining unilateral lower-body work, core engagement, and upper-body strengthening
Training style: Circuit-style routine targeting multiple muscle groups efficiently
Equipment: 27.5lb adjustable dumbbells
Production: This training video is produced by Fitsentive, in collaboration with our brand, for guided full-body training.
Inner Thighs, Glutes & Quads
Single Leg Side Lunges
Target your inner thighs, glutes, and quads with this lateral lunge variation.
Target: Inner Thighs, Glutes, and Quads
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with your feet together, holding a dumbbell in each hand at your sides.
Note
Step out wide to one side, bending that knee while keeping the other leg perfectly straight; the dumbbells should frame your bent knee.
Caution
Keep your chest up and your back flat; do not let the weights pull your shoulders forward as you lower down.
Obliques
Stationary Side Bends
Target your obliques (side abs) with this controlled lateral bend.
Target: Obliques (Side Abs)
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with your feet hip-width apart, holding a dumbbell in one hand at your side.
Note
Lean sideways toward the weight, then use your opposite oblique muscles to pull your torso back to an upright position.
Caution
Only move from side to side; do not lean forward or backward during the movement.
Core & Hip Flexors
Weighted Knee Drives
Target your core and hip flexors with this weighted drive movement.
Target: Core and Hip Flexors
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Hold a dumbbell horizontally at your chest with both hands.
Note
Quickly drive one knee up toward the dumbbell while keeping your standing leg strong and stable.
Caution
Focus on using your lower abs to lift the leg rather than just moving your hip.
Biceps, Core & Quads
Bicep Curls + Straight Leg Raise Curls + Leg Raise
Target your biceps, core, and quads with this combined curl and leg raise.
Target: Biceps, Core, and Quads
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Perform a standard bicep curl. As you lift the weights, simultaneously lift one leg straight out in front of you.
Note
Lower both the weights and the leg at the same time, then switch legs.
Caution
Keep your leg straight and avoid leaning back to balance the weight of your leg.
Obliques & Shoulders
Torso Twist + Press Up
Target your obliques and shoulders with this rotation and press combination.
Target: Obliques and Shoulders
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Hold dumbbells at shoulder height. Rotate your torso to one side, then immediately press the weights overhead.
Note
Rotate back to the center as you lower the weights.
Caution
Pivot on your back foot as you twist to protect your knees and lower back.
Outer Glutes, Hips & Balance
Straight Leg Side to Side Taps
Target your outer glutes, hips, and balance with this single-leg tap movement.
Target: Outer Glutes, Hips, and Balance
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand on one leg holding a dumbbell in each hand at your sides to increase the stability challenge.
Note
Extend the other leg and tap your toe out to the side, then back to the center, without letting your foot rest on the floor.
Caution
Focus on keeping your torso perfectly upright; do not let the weight of the dumbbells cause you to lean or tilt to the side.
Full Body Power & Coordination
Star Squats
Build full-body power and coordination with this squat and star press movement.
Target: Full Body Power and Coordination
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Hold a dumbbell in each hand at shoulder height (front-rack position) and lower into a narrow squat.
Note
As you stand up, step one foot out wide and simultaneously press the weights up and slightly outward to form a "star" shape.
Caution
Control the dumbbells as you bring them back to your shoulders for the next squat to ensure you don't lose your balance.
Trusted by Tech Critics
In-depth Reviews from Top Creators
JS
I've used other kits, but this one is the best. The attention to detail and usability are truly amazing.
SJ
Perfect for my home gym setup. The quality is outstanding and the adjustability is smooth and reliable.
MW
Best investment I've made for my fitness journey. These dumbbells are worth every penny.
DB
Compact, versatile, and well-designed. Exactly what I needed for my home workouts.