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Full Body Dumbbell Strength Circuit
Training focus: Total-body strength and endurance, emphasizing legs, arms, shoulders, and core
Performance goals: Muscle activation, coordination, and functional strength development
Training context: High-engagement at-home session combining compound lifts, unilateral movements, and lower-body pulses
Training style: Circuit format 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.
Quads, Glutes & Shoulders
Travel Squat Press Ups
Target your quads, glutes, and shoulders with this lateral travel and press movement.
Target: Quads, Glutes, and Shoulders
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Start in a squat position, then take a step to the side while staying low. As you stand up from the step, press the dumbbells overhead.
Note
Step back to the center and repeat the squat and press.
Caution
Keep your chest up during the "travel" (the side step) and ensure your knees don't cave inward as you move laterally.
Biceps & Hamstrings
Bicep Curls + Butt Kicks
Target your biceps and hamstrings with active recovery between strength work.
Target: Biceps and Hamstrings (Active Recovery)
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Perform standard bicep curls while simultaneously jogging in place or stepping, bringing your heels up to touch your glutes (butt kicks).
Caution
Maintain a steady rhythm and keep your core tight so your upper body doesn't sway while you kick.
Quads, Glutes & Core
Squat + Knee Drives
Target your quads, glutes, and core with this squat and drive combination.
Target: Quads, Glutes, and Core
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Perform a standard squat. As you stand up, drive one knee forcefully toward your chest.
Note
Lower the leg and go immediately into the next squat, alternating knees each time.
Calves
Calf Raises
Target your calf muscles (gastrocnemius) with this classic isolation movement.
Target: Calves (Gastrocnemius)
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with your feet hip-width apart and toes pointing straight forward.
Note
Lift your heels as high as possible, pausing at the top, then slowly lower them back down.
Caution
Avoid "bouncing" at the bottom; use a slow, controlled tempo to make the muscles do the work.
Shoulders, Core & Balance
Single Arm Press + Knee Drive
Target your shoulders, core, and balance with this unilateral press and drive.
Target: Shoulders, Core, and Balance
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Hold a dumbbell in one hand at shoulder height. Press the weight overhead while simultaneously driving the opposite knee up toward your chest.
Caution
This requires significant coordination; move slowly to maintain your balance and keep your standing leg strong.
Hamstrings, Glutes & Calves
Deadlift + Calf Raise
Target your hamstrings, glutes, and calves with this hinge and calf raise combination.
Target: Hamstrings, Glutes, and Calves
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Perform a Romanian Deadlift by hinging at the hips. As you return to a standing position, immediately transition into a calf raise by lifting your heels.
Caution
Complete the deadlift fully before starting the calf raise to ensure your spine is protected and stable.
Glutes & Quads
Alt Step Backs
Target your glutes and quads with this controlled step-back movement.
Target: Glutes and Quads
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand tall and take a controlled step backward with one foot, tapping your toe on the floor, then return to the start.
Note
Alternate legs quickly but with control.
Caution
This is a shallow move (not a full lunge); keep your weight on your front leg and maintain a slight bend in that knee.
Outer Calves
Calf Raises Toes In
Target the outer part of your calves (lateral gastrocnemius) with this foot position.
Target: Outer Calves (Lateral Gastrocnemius)
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with your feet hip-width apart, but rotate your feet so your toes are pointing toward each other.
Note
Perform a calf raise by lifting your heels off the floor.
Caution
Don't let your knees knock together; keep them slightly apart even though your toes are turned in.
Inner Thighs & Glutes
Sumo Squat Pulses
Target your inner thighs and glutes with this pulse variation at the bottom of the sumo squat.
Target: Inner Thighs and Glutes
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lower into a wide-stance sumo squat. Instead of standing up, stay at the bottom and move up and down only a few inches.
Caution
Keep your back straight and your knees pushed out; don't let the "pulse" turn into a bouncy, uncontrolled movement.
Inner Calves
Calf Raises Toes Out
Target the inner part of your calves (medial gastrocnemius) with this foot position.
Target: Inner Calves (Medial Gastrocnemius)
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with your heels together and your toes pointing outward (like a duck or a ballet dancer).
Note
Lift your heels off the floor, squeezing your calves at the top.
Caution
Focus on pressing through the big toe to engage the inner part of the calf muscle.
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In-depth Reviews from Top Creators
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