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If you’re totally intimidated by the weights at the gym but you want to start strength training – or you’re just looking for a simple but effective total-body dumbbell workout to cue up at a moment’s notice – this routine was made for you. It’s suitable for beginners and advanced exercisers alike, and as long as you have a pair of dumbbells, you can do it anywhere, any time. There are no fancy exercises or rep schemes; it’s just good, old-fashioned strength work.

The workout is comprised of 10 simple dumbbell exercises. They’re basic and beginner-friendly moves, but a solid part of any strength program. In about 15 minutes, you’ll get in a muscle-strengthening workout that hits every muscle group in your body – and will leave you just the right amount of sore. Too easy? To up the ante, rest for less time between moves and pick up bigger weights.

Basic Total-Body Dumbbell Workout

Equipment needed: One pair of light- to medium-weight dumbbells (three to 10 pounds). Once you get stronger, you can increase weight. (Here’s more on how to choose the right weight.)

Directions: Do each exercise for the number of reps listed, resting as needed between moves. Once you’re done with all 10 moves, repeat the circuit for a total of three rounds. Focus on moving with control and with proper form; don’t rush.

  • Alternating Shoulder Press: 10 reps
  • Dumbbell Deadlift: 10 reps
  • Single-Arm Row: 5 reps per side
  • Dumbbell Sumo Squat: 10 reps
  • Goblet Squat: 10 reps
  • Overhead Extension: 10 reps
  • Forward Lunge With Bicep Curl: 5 reps per side
  • Plank Rotation: 5 reps per side
  • Dumbbell Bench Press: 10 reps
  • Dumbbell Russian Twist: 10 reps

Keep reading for details on how to do each move.

– Additional reporting by Lauren Mazzo