Full Body Dumbbell Workout: 35 Minutes, 2-3 Times a Week = Results!

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Full Body Dumbbell Workout
Don't have a lot of time or equipment for a workout? What if we told you we had a full-body dumbbell workout that could be done in 35 minutes?

As a busy dad, it’s not always easy to fit in a workout.

As men get older, it becomes harder to shed those extra pounds. It is important to incorporate exercises to build lean muscle mass and increase metabolism. But you don’t need fad diets or fancy machines to lose weight and get into shape.

All you need is a pair of dumbbells and some open floor space.

In the process, you can turn your body into a fat-burning machine and get that ripped body you've always wanted.

Ready to get started? Watch the video below to learn how to do our full-body dumbbell workout!

Here's the Full Layout. Do This 2-3 Times a Week, and You Will See Results!

    • Superset Pairing 1:
      • A1: Dumbbell Jump Squats 3 x 6-8
      • A2: Dumbbell Deadlifts 3 x 10-12
    • Superset Pairing 2:
      • B1: Dumbbell Flat Bench 3 x 8-12
      • B2: Dumbbell Row 3 x 8-12
    • Superset Pairing 3:
      • C1: Incline Dumbbell Bench: 3 x 8-12
      • C2: Rear Delt Flys 3 x 8 – 12
    • Superset Pairing 4:
      • D1: Standing Shoulder Press 3 x 8-12
      • D2: Shrugs 3 x 15-20
    • Superset Pairing 5:
      • E1: Standing Dumbbell Curl 3 x 8-12
      • E2: Lying Dumbbell Skulls 3 x 8 -12

Pro Tip 1: If you keep your rest low in between the supersets, this is a fantastic workout routine to lose weight fast.

Pro Tip 2: If you're just getting started, pay close attention to the form points in the video above.

Want more? To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube Channel.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using Fit Father Project to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a full-body dumbbell workout.

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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