Runnable workout · FPW original
30-minute full-body dumbbell workout
One pair of dumbbells. Six movement patterns. The whole session stays readable from the floor, bench, or rack.
The session
Open it, follow it, record it
The order moves from larger patterns to smaller stability work. Complete all sets in a row, or alternate the paired exercises when equipment and space allow.
Warm-up
4 minutes · two rounds
- Bodyweight squat8 controlled reps
- Hip hinge reach8 reps
- Wall or bench push-up6 reps
- March in place30 seconds
Main workout
About 22 minutes
| Exercise | Sets | Reps | Rest | Substitution |
|---|---|---|---|---|
| Goblet squat | 3 | 8-12 | 60 sec | Sit-to-stand |
| Dumbbell floor press | 3 | 8-12 | 60 sec | Incline push-up |
| One-arm dumbbell row | 3 | 8-12 / side | 60 sec | Supported two-arm row |
| Dumbbell Romanian deadlift | 3 | 8-12 | 60 sec | Hip bridge |
| Reverse lunge | 2 | 6-10 / side | 60 sec | Supported split squat |
| Suitcase carry | 3 | 30-45 sec / side | 45 sec | Standing march hold |
Goblet squat
- Work
- 3 × 8-12 reps
- Rest
- 60 sec
- Substitute
- Sit-to-stand
Keep the weight close and the whole foot planted.
Finish and record
3-4 minutes
- Easy walk or march2 minutes
- Record load and repsUse the FPW tracker
- Write one noteEasy, right, or too hard
Equipment for this session
Shop by requirement, not by decoration
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Choose a range that leaves room to progress without forcing large jumps.
Shop adjustable dumbbellsUseful for floor presses, hip bridges, warm-ups, and the finish.
Shop exercise matsCheck rated capacity, footprint, pad height, and whether it stays level.
Shop adjustable benchesA compact substitution option for rows, presses, and lower-load sessions.
Shop resistance bandsSearch links are used where FPW has not verified one exact model and seller. Check dimensions, capacity, size, seller, and current price before buying.
Four-week progression
Change one thing at a time
Stay near the low end of each rep range. Keep the last repetitions controlled.
Keep the load. Add one repetition to each set where form stayed steady.
Work toward the top of the range without rushing the lowering phase.
If every set reached the top cleanly, add a small amount of weight and return to the low end.
Method and sources
Why this is a full-body session
The routine covers legs, hips, back, chest, abdomen, shoulders, and arms through six movement patterns. CDC guidance calls for muscle-strengthening activity on at least two days per week and includes all major muscle groups.
Workout version 1.0 · published August 1, 2026