Full Body Dumbbell Workout For Intermediates Over 35

Share This Post!

Share on facebook
Share on twitter

Stuck at home with limited equipment?

In this video, I’m sharing a full body dumbbell workout that I’ve designed specifically for intermediates over 35.

Hi, it’s Ivana and I work primarily with people over 35 to help them get fit healthy and strong.

Equipment Needed For This Dumbbell Workout

I wanted to keep this workout very simple, so you’ll only need one or two sets of dumbbells. You can also do this with bodyweight.

I’m going to be using my tens here and my twenties for the lower body exercises. If you’ve only got one set of dumbbells, then just increase the rep range for each of the exercises. If you’ve got a dumbbell that’s a little bit too heavy, then you can reduce the rep range and you can still do the same exercises. So you can do this dumbbell workout with minimal equipment.

Squat Presses

2 sets of 10-12 reps

Renegade Rows

2 sets of 14-16 reps

Alternating Back Lunges

2 sets of 16-18 reps (8-9 each leg)

Kneeling Shoulder Presses

2 sets of 6-8 


If your knees hurt in the kneeling position, then use this exercise:

Seated Shoulder Presses

2 sets of 6-8 reps

(Use the same rep range as the kneeling shoulder press)

Wide Goblet Squats

2 sets of 15-20 reps

Floor Chest Press

2 sets of 10-12 reps

Split Squats

2 sets of 8-10 each leg

Single Arm Supported Row

2 sets of 8-10 reps (each arm)

Romanian Deadlifts

2 sets of 12-15 reps

Standing Biceps Curls

2 sets of 8-10 reps

Bentover Triceps Kickbacks

2 sets of 8-10 reps

Overhead Farmer’s Carry

1 Sets of 30-45 secs with the left arm, and then 1 set with the right arm.

General Tips For This Dumbbell Workout

Always do a weight that is challenging for you, but also allows you to maintain excellent technique. Use the full range of motion and take your time to get into each position. As you get stronger, increase the weight of the dumbbell that you’re using.

Please hit the like button, if you enjoyed this dumbbell workout.

If there are other types of exercise videos that you’d like to see, please leave a comment.

If you’re looking for training tips over 35, then watch this video.

Also, don’t forget to subscribe. And hit the bell for more evidence-based fitness and nutrition information.

Ivana Chapman

Share This Post!

Share on facebook
Share on twitter
Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 7-year-old boy. She is a YouTuber, writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
Related Posts

Add a Comment

Your email address will not be published. Required fields are marked *

Like what you’re reading?

Enter your email for weekly nutrition, fitness, and lifestyle tips!


Want help putting together a nutrition and exercise plan to reach your goals?

Shopping Basket