Hey hey! 👋 So you've just bought a pair of dumbbells (or found some hidden in the corner of your house 😅), and now you're thinking... "What exactly do I do with these things?"
I totally get it—I was there too. The gym felt intimidating, and most workout videos looked way too advanced. So I decided to put together my own beginner-friendly 7-day dumbbell plan. Simple, short, and no stress. Let's break it down!
🏁 Before You Start
All you need is:
• A pair of light dumbbells (I started with 2–4kg each)
• A mat or soft floor
• About 20–30 minutes a day
Oh—and a good playlist helps a LOT 🎧😉
This plan is designed to build a basic strength foundation. No jumping, no weird moves, and yes—you'll feel stronger by the end of the week.
💪 Day 1: Full Body Wake-Up
• 10 squats with dumbbells
• 10 shoulder presses
• 10 bent-over rows
• 10 standing bicep curls
Repeat the circuit 2–3 times
Take your time and focus on good form!
🔥 Day 2: Arms + Core
• 12 hammer curls
• 12 tricep kickbacks
• 20 seated twists (no weight if too hard)
• 15 standing side bends with dumbbell
Repeat 2 rounds
Your arms and abs will feel it the next day!
🧘♀️ Day 3: Rest or Light Stretch
I like to go for a short walk or do 15 mins of stretching—active rest is key to recovery.
🍑 Day 4: Lower Body Focus
• 10 dumbbell goblet squats
• 12 lunges (6 per leg)
• 15 glute bridges
• 20 standing calf raises
3 rounds if you can!
Tip: squeeze your glutes at the top of every rep!
💥 Day 5: Upper Body Strength
• 12 shoulder presses
• 12 lateral raises
• 10 bent-over rows
• 15 front raises
You'll look like a pro by now 😎
⚡ Day 6: Total Body Burn
This is your "mini challenge day":
• 15 squats
• 12 bicep curls
• 12 shoulder presses
• 15 Seated twists
Repeat 3 times and feel proud!
🌿 Day 7: Rest & Reflect
Stretch, foam roll, or just rest.
Ask yourself: How did you feel this week? What was your favorite move? What can you improve next week?
💬 Your Turn!
Wanna try this 7-day dumbbell plan with me? Or already did it and felt something change? Drop a 💪 in the comments if you're in! And let me know if you want a Week 2 version! 😊
Let's build strength together—one rep at a time! You've totally got this. 🙌
