Dumbbell & Home Gym · Dumbbells · Intermediate

30-Minute Dumbbell Metabolic Conditioning

An example session using a goblet squat, dumbbell row, push-up and dead bug. Adjust sets and rest to fit your available time; no bench is needed.

Workout Routine Schedule (4 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Dumbbell Goblet Squat

quads · dumbbell · 3 Sets × 8–12 reps · 75s rest

Form Tip: Hold the dumbbell close to your chest and squat through a comfortable range.

Set 1 8–12 reps

Set 2 8–12 reps

Set 3 8–12 reps

All Done

#2

Dumbbell Bent Over Row

upper back · dumbbell · 3 Sets × 8–12 reps · 75s rest

Form Tip: Hold the torso steady as you row; do not jerk the weight upward.

Set 1 8–12 reps

Set 2 8–12 reps

Set 3 8–12 reps

All Done

#3

Close-Grip Push-Up

triceps · body weight · 3 Sets × 6–12 reps · 75s rest

Form Tip: Use a comfortable hand spacing and keep the torso controlled. Choose an easier push-up if needed.

Set 1 6–12 reps

Set 2 6–12 reps

Set 3 6–12 reps

All Done

#4

Dead Bug

abs · body weight · 2 Sets × 6–10 reps per side · 45s rest

Form Tip: Move slowly and keep the lower back comfortable as the limbs extend.

Set 1 6–10 reps per side

Set 2 6–10 reps per side

All Done