Day 1: Full Body Dumbbell Circuit

• Warm-up: 5 minutes of jogging in place or jumping jacks
• Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 3 times.

1. Dumbbell Squats
2. Dumbbell Bent-over Rows
3. Dumbbell Chest Presses
4. Dumbbell Lunges
5. Dumbbell Bicep Curls
6. Dumbbell Overhead Tricep Extensions

• Cool down: 5 minutes of stretching exercises

Day 2: Upper Body Dumbbell Circuit

• Warm-up: 5 minutes of shoulder rolls and arm circles
• Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 3 times.

1. Dumbbell Shoulder Presses
2. Dumbbell Rows
3. Dumbbell Chest Flys
4. Dumbbell Bicep Curls
5. Dumbbell Tricep Extensions

• Cool down: 5 minutes of stretching exercises

Day 3: Lower Body Dumbbell Circuit

• Warm-up: 5 minutes of high knees and leg swings
• Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 3 times.

1. Dumbbell Squats
2. Dumbbell Deadlifts
3. Dumbbell Lunges
4. Dumbbell Glute Bridges
5. Dumbbell Lateral Leg Raises

• Cool down: 5 minutes of stretching exercises

Day 4: Core Dumbbell Circuit

• Warm-up: 5 minutes of jogging in place or jumping jacks
• Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 3 times.

1. Dumbbell Plank Rows
2. Dumbbell Russian Twists
3. Dumbbell Woodchops
4. Dumbbell Leg Raises
5. Dumbbell Side Bends

• Cool down: 5 minutes of stretching exercises

Day 5: Full Body Dumbbell HIIT

• Warm-up: 5 minutes of jumping jacks or high knees
• Circuit: 20 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 4 times.

1. Dumbbell Squat Jumps
2. Dumbbell Chest Presses
3. Dumbbell Bent-over Rows
4. Dumbbell Mountain Climbers

• Cool down: 5 minutes of stretching exercises

Day 6: Rest day or light cardio (e.g., walking, cycling, swimming)

Day 7: Upper Body and Core Dumbbell Circuit

• Warm-up: 5 minutes of shoulder rolls and arm circles
• Circuit: 30 seconds of each exercise, rest for 10 seconds between each exercise, and repeat the circuit 3 times.

1. Dumbbell Shoulder Presses
2. Dumbbell Rows
3. Dumbbell Chest Flys
4. Dumbbell Bicep Curls
5. Dumbbell Tricep Extensions
6. Dumbbell Plank Rows
7. Dumbbell Russian Twists
8. Dumbbell Woodchops

• Cool down: 5 minutes of stretching exercises

Note: Remember to adjust the weight of the dumbbells to match your fitness level and use proper form for each exercise.