Build strength in just 20 minutes with this full body weight lifting workout. Seven dumbbell exercises designed to burn calories and gain strength at home.
Build strength and muscle at home with this efficient full body weight lifting workout.
The tenth and final workout of our 2-Week Perform 20 Dumbbell Workout Plan combines seven of my favorite dumbbell exercises, into one quick and effective 20-minute workout.
As always, the final day of our signature workout programs tends to be a tough full body workout routine. But that’s my job as your trainer, to push you a bit outside of your comfort zone, so you can reap the full benefits of full body training.
These strength training exercises for women target the upper body, lower body and core, while also challenging your endurance.
We’ll repeat the seven full body compound exercises in this workout for three sets to maximize muscle build. Grab your heavy dumbbells and get ready for an efficient weight lifting workout routine.

Weight Lifting Workout for Women
Build total body strength and definition at home with this full body weight lifting workout.
This functional training workout is perfect for anyone with a busy schedule. We’ll target every major muscle group with dumbbells in just 20 minutes.
I suggest doing this full-body workout once a week as part of a well-rounded strength training workout routine.
Workout Equipment:
Medium-to-heavy set of dumbbells. We’re using 15-25 lbs. Optional pull up bar and long loop resistance band if needed (discount code: NML) and box/bench.
Workout Instructions:
Follow along with the guided Full Body Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren.
Your Workout Looks Like This:
- 7 Full Body Weight Lifting Exercises
- Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
- Repeat All 7 Exercises x3 Sets
- Bonus 30 Seconds of Clean Thrusters Between Circuits
Best Full Body Workout with Weights
- Wide Squat to Narrow Squat
- Pull Up
- Staggered Deadlift
- Dumbbell Shoulder Press and Overhead Tricep Extension
- Step Downs
- Chest Fly Knee Tuck
- Dumbbell Glute Bridge
7 Best Dumbbell Exercises for Full Body Workouts
1. Wide Squat to Narrow Squat
Targets: Lower body – legs, glutes, quadriceps, hamstrings, hips and core.

How To Do A Wide Squat to Narrow Squat
- Start standing, feet hip width apart, slightly bent knees. Hold one dumbbell in each hand at your sides.
- Step your left leg out into a wide squat position, feet slightly wider than shoulder-width distance apart. Lower down into a wide squat position, lowering your hips down parallel with your knees, dumbbells between your legs. Drive your knees out toward your outer three toes.
- Drive through your heels to stand tall, stepping the left foot in to meet the right foot as you find a narrow squat stance.
- Then, lower into a narrow squat (feet no wider than hip distance apart), sitting your hips back as you lower down, dumbbells outside the hips.
- Push through your heels to stand tall, returning to the starting position and repeat, this time stepping the right foot out into a wide squat stance.
2. Pull Up
Targets: Upper and lower back – latissimus dorsi (lats), erector spinae, trapezius (traps), biceps, pectoralis major and minor (chest) and core.

How To Do Pull Ups
- Stand underneath your pull up bar, feet hip-width apart, neck and shoulders relaxed.
- Reach up and grip the pull-up bar with your palms facing away from your body (overhand grip), hands slightly wider than shoulder-width distance apart.
- Allow your body to hang freely with your arms fully extended.
- Initiate the pull up by squeezing your shoulder blades together and pulling your chest towards the bar. Keep your elbows pointed downward throughout the movement.
- Continue to pull your body, pulling your chest up until your chin is above the bar, or as high as you can comfortably go. Keep your core engaged and your body straight throughout the movement.
- Slowly lower yourself back down to the starting position, extending your arms fully.
Modification: Option to perform assisted pull ups with a long loop resistance band. Or, perform a dumbbell back row and clean (demonstrated on the left in the above image).
3. Staggered Deadlift
Targets: Legs, glutes, hamstrings, hips, lower back and core.

How To Do A Staggered Romanian Deadlift (B-Stance Deadlift of B-Stance RDL)
- Stand with feet hip-width apart, knees slightly bent. Hold one dumbbell in each hand at your hips, palms facing in towards your body.
- Stagger your feet, so your left leg is slightly in front of your right foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back right toe.
- Maintain a staggered stance as you hinge at the hips. Pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs; core tight.
- Drive through your front left heel to push your hips forward, pulling the dumbbells back up towards your hips as you stand tall.
4. Dumbbell Shoulder Press and Overhead Tricep Extension
Targets: Shoulders, triceps and core.

How To Do A Dumbbell Shoulder Press and Overhead Tricep Extension
- Start in a standing position, feet shoulder width apart. Hold one dumbbell horizontally between your hands.
- Brace your core as you press the dumbbell straight overhead, wrists stacked over shoulders, elbows by your ears.
- Bend your elbows to lower the dumbbell behind your head, then squeeze through the backs of your arms to straighten the elbows, performing an overhead tricep extension.
- Slowly and with control, lower the dumbbell to your chest and repeat.
5. Step Downs
Targets: Quads and all three parts of the glutes — the gluteus maximus, gluteus medius, and gluteus minimus.

How To Do Step Downs
- Stand next to a stable bench or chair, feet shoulder-width apart, core tight and engaged. Option to hold a dumbbell in your left hand, palm facing in. Step your right foot up onto the bench, planting your right heel firmly on the surface as you press through the heel to stand tall. Left foot hangs just off the bench.
- With control, slowly lower your left foot down to tap the ground. In this variation, we’re increasing the time under tension by lowering down to the ground on a three-count.
- Then, using the muscle in your right quad, press through your right heel to stand tall, returning to the starting position.
Modification: The lower the step, the less intense this exercise is. The bottom step of a staircase is a great place to start. If you don’t have a step available, perform a split lunge, lowering down on a three-count to increase time under tension.
6. Chest Fly Knee Tuck
Targets: The chest (pectoralis major and pectoralis minor), triceps, upper abs, lower abs, obliques, transverse abdomen and hip flexors.

How To Do A Chest Fly and Knee Tuck
- Lie on your back, knees bent at 90 degrees and stacked over hips. Hold one dumbbell in each hand palms facing in towards each other, and arms extended above your shoulders.
- Inhale to brace your core, pressing your lower back into the mat as you slowly open your arms (slight bend in the elbows), lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not overextended. As you perform the chest fly, simultaneously straighten your legs, kicking your heels out away from your body. The lower your heels, the more difficult this exercise will be.
- Exhale as you pull the dumbbells back to the starting position, squeezing your chest muscles together. As you pull the dumbbells back, simultaneously pull your knees in, performing a knee tuck.
Modification: Option to omit the leg extension, keeping the knees tucked in at 90 degrees as you perform the chest fly.
7. Dumbbell Glute Bridge
Targets: Gluteus maximus, gluteus medius, hips and hamstrings.

How To Do A Dumbbell Glute Bridge
- Lie flat on the floor on your back with your knees bent at 90 degrees and feet flat on the ground. Option to elevate your feet by placing them on a sturdy dumbbell to increase the intensity. Hold one or two dumbbell(s) at your hips, resting on your hip bones.
- Press through the heels to raise your hips off the ground until your knees, hips and shoulders form a straight line. This is a glute bridge. Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
- Hold your bridged position for a second before lowering back down towards the mat with control.
Modification: Perform bodyweight glute bridges with no weights. Option to add an incline by placing your upper back on a bench to perform hip thrusts (if you’re not comfortable lying on your back).
FAQs
If you strength train three times per week, full body workouts are better. Focusing on full body training days will allow you to hit all your major muscle groups multiple times a week. More advanced lifters may prefer a workout split that divides workouts based on specific muscle groups (upper body push muscles, upper body pull muscles and legs).
Yes, completing three full body workouts per week can be effective for muscle growth and weight loss, especially if you’re lifting heavy and focused on progressive overload during these three training sessions. I recommend following a full body split if you’re a beginner or have limited time. A full body workout plan allows for enough recovery between sessions while still providing enough stimulus for progress and muscle growth.

Perform 20: FREE 2-Week Dumbbell Workout Plan
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