# Dumbbell Full Body

You'll hit every major muscle group with dumbbells — expect to feel strong, balanced, and done in under 30 minutes.

## Warm-Up

- 1 × 40s Dynamic Stretch
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Leg Swing (Front & Side) _(Each side)_

## Main

- 3 × 10 Bench Press - Dumbbell
- 3 × 10 Row (Bent-Over) - Dumbbell
- 3 × 10 Deadlift (Stiff-Legged) - Dumbbell
- 3 × 10 Squat - Dumbbell
- 3 × 10 Dead Bug _(Each side)_

## Cool-Down

- 1 × 40s Standing Forward Fold
- 1 × 40s Seated Forward Fold