8-Minute, 4-Move Total-Body Dumbbell Workout

Updated on Nov 24, 2017 at 1:11 PM

POPSUGAR Photography | Benjamin Stone

Grab a set of three to 10-pound dumbbells, set the timer for eight minutes, and let's get moving! These four multitasking moves target more than one part of the body, so you'll tone your arms, core, butt, and legs, all in just eight minutes.

Directions: Do two minutes of jumping jacks or jogging in place to get the heart rate going. Set the timer for eight minutes. Perform each of the below four moves for 10 reps (or five reps per side), with no rest in between exercises. Once you finish the four moves, start at the beginning and keep repeating this four-move circuit until the eight minutes are up, moving quickly, but with correct form. You can do it! It's OK to start with a heavier set of dumbbells and then switch to a lighter set when you need to.

Dumbbell Squat

Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
Do 10 reps.

Reverse Lunge and Press

Stand with your feet together, holding the weights at your shoulders with your palms facing out.
Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
Push off your left foot, bringing your left knee forward so it is even with your left hip, while raising your arms above your head. Do this motion with control.
Without touching the floor with your left foot, step back into the lunge to start your second rep.
Do five reps, then switch legs and do another five reps.

Plank Row

Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your right side.
Do five reps per arm.

Sumo Squat With Bicep Curls

Work your middle arms and your lower body at the same time.

Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
When you're ready, bend your knees and elbows at the same time. Keep your shoulders over your hips and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
Complete 10 reps.