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. 🙌