This 12-Week Dumbbell  Workout Plan (PDF included) is the most extensive video guide to dumbbell strength training exercises on the internet. Be patient, because this list of the 49 best dumbbell exercises includes GIFs and written instruction.

You don’t need tons of equipment or a gym membership to work out effectively and strategically. What’s more, this dumbbell workout routine is ideal for beginners to advanced athletes.

There are loads of dumbbell strength training exercises on the web, but to get the best results, you need a structured plan. Plus, these are the most effective exercises. 

This page provides a list of the 49 best dumbbell exercises and a free 12-Week Dumbbell Workout Plan (PDF included).

Our downloadable 12-week exercise chart and workout plan will help you build muscle and lose weight. So, we hope you’re pumped up. If not, you will be soon!

resistance bands workout routine ryan and alex duo life

12-Week Dumbbell Workout Plan PDF and 49 best exercises

We advocate for workouts that require minimum equipment. Given our lifestyle, having freedom from a gym or heavy machines is the only thing that keeps us consistent. 

In this comprehensive article, we’ll demonstrate and instruct how to do the 49 best total body dumbbell exercises — upper body, lower body, and core.

Also, available for free, you can download our 12-week Dumbbell Workout Plan PDF. For three days a week, you’ll follow the scheduled exercises and, due to variety, periodization, and the use of our weight tracker sheet, you’ll see amazing results.

We hope you implement what you learn in this article. When you sign up for the program, we’ll be in touch.

Why Full Body Dumbbell Exercises

We use these dumbbell exercises to supplement an optimized workout plan that includes cardio, flexibility, and bodyweight strength training.

For a combined 20+ years, Alex and I have been gaining or maintaining muscle mass through dumbbell workout programs on BODi. We trust these workout plans since they are structured and designed by world-renowned trainers and sports scientists. 

Over the years we’ve curated the most effective dumbbell exercises from those programs along with work from personal trainers. Here, we include full-body strength training, high-intensity cardio, and increased flexibility/range of motion. The most effective and unique dumbbell exercises (like the ones in this article) typically combine all three elements at the same time.

If you’re training to competitively lift small cars, this program is not for you. But if you want to go out and ski, hike, run, chase your kids, and play softball at a higher level without getting injured, this is an excellent program. 

We recommend pairing the 12-Week Dumbbell Workout Plan PDF with our Couple’s Yoga Poses or our total-body HIIT, at-home Couple’s Workout Routine. These are excellent for building strength, balance, and range of motion, and they are fun to boot.

For cardio, we love walking everywhere, hiking, running, and doing HIIT workouts (like Insanity or LIIFT4).

About Our Dumbbell Workout Plan

This 12-week program can be done at home or in the gym. It is a great resource and tool for people who want:

1. The 49 best total body dumbbell exercises.
2. A downloadable 12-week printable PDF plan to provide you with a structured routine.

The 49 Dumbbell Exercises Include:

All of the exercises in this article use dumbbells. You must have multiple sets of dumbbells (light, medium, and heavy) and a jump mat.

Each exercise requires proper form to prevent injury and maximize results. Therefore, please review the written and video instructions for each exercise thoroughly. Most importantly, never round your back and always engage your core. 

Upper Body Dumbbell Exercises

Resistance training with dumbbells is incredible for increasing upper body strength.

The upper body exercises in this routine target your biceps, triceps, shoulders, upper back muscles, and chest muscles.

Dumbbell Core Exercises

Ab exercises with dumbbells are effective and quickly increase core strength. These core exercises, lower back included, will provide stability, protect your spine, and prevent injury.

Many people pair our 12-Week Dumbbell Workout Plan PDF with our 30-Day Ab Challenge.

Lower Body Dumbbell Exercises

The lower body dumbbell moves included in this article target the glutes, quads, hamstrings, adductors and abductors, and calves. Your legs will become ripped with our dumbbell workout plan.

The Downloadable 12-Week Dumbbell Workout Plan (PDF) Includes:

Giving you 49 of the most effective dumbbell exercises is pretty helpful. But, having a plan is critical if you want to get results. And not just a basic daily plan to repeat over and over until your mind and muscles fall into a deep state of boredom.

In any quality workout plan, variety and periodization are the make-it-or-break-it components. Without variety, boredom, plateau, and injury are likely. And, without periodization (a fancy word for increasing difficulty over time), the progress is unsatisfactory.

Also, to consistently challenge your muscles, you need to write down the weights that you are lifting. Then, next time, matching or increasing that weight ensures progress.

1. Dumbbell workout plan PDF calendar

Now THIS is helpful. The printable calendar/exercise chart shows you what to do, when to do it, and for how long. Not following a plan like this is a bad idea. Our brains are designed to conserve energy and take it easy during exercise.

Following the dumbbell workout plan calendar (printable PDF) will push you out of your comfort zone and toward serious progress.

The schedule includes workouts three days a week for 12 weeks. Every 2 weeks, the workouts become more difficult. Individual workouts range from 15 minutes to 30 minutes, depending on your pace.

And yes, working out 3 days a week is enough. It’s not about quantity it’s about the volume and intensity of the workouts.

2. Repetition and weight tracker sheet

For each resistance band exercise, you’ll record your dumbbell weight on your printed tracker sheet. Then, in the following weeks, you can make sure you are making progress and challenging yourself.

3. Results tracking body measurement chart

How will you know that these workouts are working if you don’t track your progress? Included with the Resistance Bands Workout Routine is our Body Measurement Chart and instructions on how to measure your body.

4. Support and future revisions

When you download the 12-Week Dumbbell Workout Plan PDF, you’ll have instant access to the calendar and weight tracking sheet. We will get in touch with you shortly after you sign up, and we will always be available for support.

When you download the program, we’ll be sure to share future updates with you and new offerings that relate to weight training workouts. If you only want the dumbbell workout routine and you don’t want to hear from us again, please click “unsubscribe” once you have everything you need.

Also, if you’re not yet familiar with Ryan and Alex Duo Life, we apply our engineering and health backgrounds to help couples improve their health, lifestyle, and relationship.

Dumbbell Workout Plan Disclaimer:

We are engineers by trade and, although we’re highly knowledgeable about fitness, we are not certified personal trainers.

Therefore, these dumbbell exercises and the downloadable plan have been reviewed by multiple fitness professionals with a combined 45 years of experience as certified personal trainers. 

With their help, our written instruction ensures proper form. Proceed at your own risk! If you have injuries or other concerns, discuss them with your physician before attempting these exercises.

Free 12-Week Dumbbell Workout Plan PDF for Beginners

Download The 12-Week Dumbbell Workout Plan PDF

Download and instantly access the 12-week dumbbell workout plan for beginners including the following.

  • GIFs of the of 70 best upper body, lower body, core and total-body cardio exercises with professional instruction to ensure proper form.
  • A 12-week workout calendar and rep tracker sheet with built-in variety and periodization.
  • Access to all future revisions to the program.

Plus, we’re always here for support.

Dumbbell Workout Plan Tips

Below is a summary of key points to help you maximize your gains during the 12-Week Dumbbell Workout Plan.

1. Have light, medium, and heavy dumbbells for a range of resistance

You would not use the same resistance band for biceps as you would for squats.

Make sure you have access to the right dumbbells. If the dumbbells are too heavy, many of the exercises will be too hard to do with proper form. And if they are too light, the workouts won’t be challenging enough.

If you’re feeling fatigued after each set and experience muscle soreness the following day, you should be great!

3. Be patient

If this is your first time using dumbbells you must be patient. It takes time to learn how to lift weights to achieve muscle failure for each muscle group. Give yourself at least a month to learn how to use them effectively.

4. Slow down and fight the resistance

The more slow and in control you are, the stronger your muscles become. By doing the dumbbell exercises slowly, you will consistently achieve muscle failure.

5. Transition quickly

When you eliminate breaks and move from one exercise to the next, these dumbbell exercises second as a cardio workout routine. We know this is the case because we track our workouts on our Apple Watches. We consistently hit a bpm of 140-150.

No chitchat, checking your phone, or looking in the mirror between moves. Stay focused.

6. Safety

Muscle soreness and fatigue is good. Joint or muscle pain is bad. Make sure you are not experiencing pain. For example, if your elbow hurts during bicep curls, you need to stop. If you don’t the malfunction will only become worse. 

7. Follow the plan to a “T”

For best results, follow the plan to a “T.” All you have to do is show up and get started.

Make sure you warm up before each workout and print out the Resistance Bands Workout Plan PDF calendar so that you can record your resistance level and cross off finished workouts. This will help you stay accountable during the 8-week program.

the 49 best Dumbbell exercises

Below are all 49 total body dumbbell exercises. We’ve put in the leg work and done the research. These are the best, most effective resistance band exercises for upper body, lower body, and core. 

To best utilize these amazing exercises, gain access to the 12-Week Dumbbell Workout Plan which includes the printable 12-week workout calendar (PDF) and a weight/resistance tracking sheet to ensure consistent progress.

Free 12-Week Dumbbell Workout Plan PDF for Beginners

Download The 12-Week Dumbbell Workout Plan PDF

Download and instantly access the 12-week dumbbell workout plan for beginners including the following.

  • GIFs of the of 70 best upper body, lower body, core and total-body cardio exercises with professional instruction to ensure proper form.
  • A 12-week workout calendar and rep tracker sheet with built-in variety and periodization.
  • Access to all future revisions to the program.

Plus, we’re always here for support.

Lower Body Dumbbell Exercises

To properly strengthen leg muscles with dumbbells, you must have heavy dumbbells. Otherwise, you won’t be able to achieve muscle failure. You might be able to start with 15s. However, by the end of the 12-week dumbbell workout program you’ll be reaching for 30s. 

Below are the best dumbbell leg exercises to strengthen your hamstrings, quads, glutes, and hips.


Using dumbbells for squats is highly effective as leg exercises, activating both your leg and butt muscles.

Place your feet square, shoulder-distance apart. Put your weight in your heels, don’t let the weights pull you forward, and keep your knees behind your toes. Only go as low as you can without arching your lower back.

NEVER round your lower back.


Sumo squats

Sumo squats with dumbbells are similar to squats but with your feet angled outward at 45° and broader than shoulder distance apart. Put your weight in heels and follow the same rules as squats.



These static lunges are another fundamental lower body exercise targeting your quads, hamstrings, and glutes. Lunges with dumbbells are my favorite because they point out strength imbalances in your legs.

Move slowly to maintain control, balance, and form. Engage your core and keep your upper body directly over your hips. 

The front knee stays behind your toe, and keep your weight in your heels. Aim for a 90° bend in the front and back knee. Also, make sure your knees stay in line with your ankle and resist them from tracking in or out.

Lower straight down, stopping right before your knee touches the ground, and then straight up. Once you have finished, switch sides.


Side lunges

This exercise targets your abductors, which are stability muscles. You should feel the burn in your inner thigh close to your groin.  Just like you did with lunges, move slowly to maintain balance and form. 

Keep your hips back, weight in your heels, and if it feels more natural, you can point your toes slightly out. 

As you lower down to the side, only go as low as you can without arching your lower back. Once you have finished, switch sides.


Calf raisers

With your feet shoulder-distance apart, toes pointing forward, and weight at your sides, push down through the balls of your feet to lift your heels as high as you can. Pause for a second and then slowly lower them. Between reps, your heels should hover off the ground and not touch. 


Pigeon toe calf raisers

Start with your toes shoulder-distance apart and pointing outward at a 45° angle. Just like you did with calf raisers, keep the weight at your sides while pushing down through the balls of your feet to lift your heels.


Duck feet calf raisers

For this dumbbell calf variation, start with your heels shoulder-distance apart and your toes pointing inward at a 45° angle.


Hip flexor front kicks

For this dumbbell leg exercise, prepare to strengthen your hip flexors, a muscle that gets very weak if you sit all day.

Keep your posture straight and engage your core. Then lift one knee so that your thigh is parallel with the ground. Once you’ve found your balance, place the dumbbell on your thigh and slowly kick your leg out with pointed toes.

Continue to focus on balance and engage your hip flexors to maintain knee height. These muscles are often forgotten, so don’t be surprised if this is difficult.


Bridge lifts

Start in bridge pose with the dumbbell resting on your hips. Then, while keeping your hips square to the ground, lift one leg skyward. With your weight in your heel, lift and lower your hips while keeping your core engaged and back straight.

You should feel a burn in your glute and hamstring of the grounded leg. Once you finish, switch sides.


Jump squats

During jumping squats, you must only sink as low as your flexibility allows. DO NOT arch your back. Start with your feet shoulder-distance apart.

Next, squat down and explode up into the air while keeping the weights above your shoulders. Focus on maintaining tight core muscles, engaged glutes, and perfect posture (pull your shoulders back) during the entire set.


Jump lunges

From standing, jump into a low lunge on your right side, targeting a 90° bend in both knees. Keep your weight in your heels and it will be easier to go deeper in the lunge while preventing your front knee from jutting out past your toes.

From the bottom of your lunge, jump into a low lunge on your left side. Go slow down and explode up. Keep your core flexed and try not to lean forward. Your torso should be centered between your front and back feet. You can always modify and step instead of jumping.

These are incredibly effective at building lower body strength and stability. Our Dumbbell Workout Plan would have had a void without them. Make sure your knees don’t track outward.


One leg deadlifts

One leg deadlifts are an incredible hamstring and butt exercise with dumbbells, and they’re safer than regular deadlifts.

With weights in both hands, keep your feet shoulder-distance apart with a slight bend in your knees. With your standing leg strong, bend at the hips and lean forward while letting your free leg extend back. Keep your core flexed.

Once your torso and back leg are parallel to the ground, slowly return to standing. After completing your repetitions, switch sides. 


Split squats

This is an advanced squat variation to further isolate your quads and challenge your balance. Start with your feet shoulder-distance apart and then put one leg back and up on a chair. 

You can put your toes down on the chair or the top of your foot. Whatever feels most comfortable. Only sink as low into the squat as you can. If you’re tight like me, you will feel some tension in the back hip flexor. 

Precaution: This is a very challenging move. Start with bodyweight and when you can do 20 with good form, add weight. 


Pistol squats

This one leg squat variation isolates the quadriceps and challenges your balance.  While standing on one leg, keep your weight in the heel as you lower into a squat. Your free leg should be extended, with your knees together. 

As always, only sink as low as your flexibility allows. DO NOT arch your back. Try to squat until your heel touches the ground. Once finished with the set, switch sides.


Core Dumbbell exercises

The core, which includes abs, obliques, and lower back muscles, can significantly benefit from dumbbell exercises.

This is great news for golfers, softball players, and anyone who ever lifts a bag of groceries onto the counter. Remember, our 30-Day Ab Challenge is a great way to bolster your results during the 8-week Resistance Bands Workout Routine plan.

Core rowing twists

In a c-sit position with your feet on the ground, hold one dumbbell with both arms bent at 90°. Then, rotate your torso as you row the dumbbell from side to side. 

It should feel like you are rowing a canoe. Start slow and use your core strength to twist in a controlled manner, not momentum from the dumbbell. 


Weighted bicycles

In a c-sit position holding one dumbbell under your chin with both hands, bring your opposite elbow to your opposite knee. Feel the burn in your abs and obliques. 


Dumbbell lifts

Lay on your back with your feet skyward and as straight as comfortably possible. Hold one dumbbell with straight arms. Engage your upper abs to lift the dumbbell as high as you can. As if you are going to set the dumbbell on your feet. 

Raise and lower the dumbbell in a slow and controlled manner.


Plank pass throughs

In high plank, keep your hands directly beneath your shoulders and squeeze your glutes to keep your back flat and butt down. If it gets too tough, drop to your knees or take a quick rest.

Once you’re in plank, spread your weight into your fingertips to decrease the load on your wrists. Then, with one hand, grab the weight on the opposite side and drag it under you. 

As the weight passes under you, keep your hips square to the ground and engage your core so you don’t rock side to side. Finally, drag the dumbbell back to the other side.


Side plank hip dips

Lie on your side and prop up your body on one elbow. Keep your elbow directly below your shoulder, with your forearm out in front, perpendicular to your body. Keep your body in a straight line, including your neck.

Next, stack your feet, one on top of the other, staying on the outer edge of your bottom foot. With your body still aligned, crunch your right oblique as you drop your right hip to the floor.

Tip: If holding a side plank is too difficult, drop to your knee with the leg closest to the ground. Keep the top leg straight.


Back extensions

This dumbbell exercise for your lower back is critical to balance out your core strength. Lay down on your stomach and hold a light dumbbell in both hands next to your chest.

Start by squeezing your core, glutes, and quads. Then try to push your toes into the ground while engaging your lower back muscles to lift your chest and the weights off the ground. Pause for one second before slowly lowering. 

Hover above the ground for a moment and then start your next rep. 


Sit-up reach

While lying on your back, hold one dumbbell above your chest with straight arms. Engage your core and focus on lifting your chest straight up to the ceiling while lifting the weight overhead.


Bicep Dumbbell Exercises

You can get a great arm, shoulder, and back workout with dumbbells. Starting with biceps, here are the best dumbbell arm exercises for biceps, triceps, back, and shoulders.

Bicep wide curls

The 12-Week Dumbbell Workout Plan PDF includes wide, hammer, top, bottom, preacher, and full curls. Your biceps will be torched!

For wide curls, your arms flare out at a 45° angle. Choose either a staggered stance or a square stance and remember to always flex your core.

Keep your upper body and elbows stationary during the exercise. Do not thrust your torso backward. That is cheating. Keep your palms facing up and think of bringing your pinky to your shoulder. Engage your core and keep your spine straight.


Standard curls

Follow the same rules as wide curls, but keep your arms parallel to your body with elbows tucked in.


Top curls

In this dumbbell arm exercise, you’ll further isolate your bicep muscles. Follow the same rules as wide and standard bicep curls, but stop the curl at 90°.

Focus on keeping your forearms parallel with your body.


Bottom curls

Now, focus on the lower half of the bicep curl range of motion and stop at 90°.


Hammer curls

For hammer curls with dumbbells, hold the weight so your thumbs face up with knuckles facing out. Follow the same rules as all bicep curls, keeping your core tight, elbows stationary, and posture straight.


Preacher curls

You can do this with your back knee up (as shown) to engage your lower body. Or if it’s more comfortable you can rest your back knee on the ground. Lean forward and rest your chest on your thigh while curling. 


Tricep Dumbbell Exercises

Tricep extension

Also known as skull crushers. Lay down, grab two dumbbells, and keep your thumbs facing down. You should not go past a 90° bend in your elbows and stop if you feel pain. This one is tough. Focus on squeezing your elbows together to keep them shoulder-distance apart.

To isolate your tricep muscles and protect your joints, don’t let your elbows flair out. 


Single tricep extension

This is one of our favorite tricep dumbbell exercises. Hold a dumbbell in one hand with your arm extended. Place your other hand on the bicep of the extended arm for support. Then, slowly lower the dumbbell toward the opposite shoulder.

Stop at a 90° bend (or beyond if it’s comfortable) and then lift the weight back up. Repeat on the other side.


Tricep kickbacks

For dumbbell tricep kickbacks, keep your elbows stationary to isolate the triceps. The only thing moving is your forearms. Make sure you keep your arms close to your body. Maintain a long spine, and don’t round your back.


Tricep press

This is an amazing dumbbell exercise and you’ll want to use heavy dumbbells. With dumbbells in hand, lay down on your back from a seated position so that the weight is supported by your elbows. Then, press both weights up. 

Target full arm extension for each press.


Tricep push-ups

This isn’t really a dumbbell exercise but it’s so effective and challenging that we had to include it. To protect your wrists, you can use the dumbbells as push-up stands (as shown). This is a very challenging move even with just body weight.

Keep your elbows close and hug your torso with your arms. Don’t go past a 90° bend in your elbow. 


Chest Dumbbell Exercises

Chest press

For this dumbbell chest exercise, you’ll want to grab heavy weights. Lay down with your elbows out wide so that the dumbbells are in line with your chest. Slowly press the weights up and lower them down. Hover your elbows above the ground between reps. 


Decline chest press

Follow the same instructions as chest press but lift your hips off the ground into bridge pose.


Chest flys

Chest flys are difficult, which is why they are not introduced to the 12-Week Dumbbell Workout Plan PDF calendar until week four. You don’t need heavy weights for this one

While laying down, engage your core and make sure your lower back in on the ground rather than arched. With arms overhead, palms facing each other, and a dumbbell in each hand, slowly lower the weights to the sides.

Keep a slight bend in your elbow and lift the weight back up right before they touch the ground. 


Rotating chest press

Follow the same instructions as chest press, but rotate the weights so that your palms are facing each other at the top of the rep. Be careful to move slowly and controlled so that the weights don’t smack into each other.


Wide push-ups

Again, this isn’t really a dumbbell exercise but it’s important. To protect your wrists, you can use the dumbbells as push-up stands (as shown). You don’t need to go past a 90° bend in your elbow, however, if it’s comfortable try to touch your chest to the ground.


Back Dumbbell Exercises

Dumbbell exercises are highly effective for strengthening your back.

Included in the printable 12-Week Dumbbell Workout Plan PDF are lat pull-overs, bent-over rows, wide rows, bent-over flys, and bent-over wide rows.

Lat pulls

Lay down on the ground with one heavy dumbbell in your hands and your arms extended over your head. During this dumbbell back exercise, you must keep your core flexed to prevent your back from arching.

Slowly lower the dumbbell toward the ground keeping your arms straight. Right before the dumbbell touches the ground, pause and lift slowly to complete one rep. 


Bent-over rows

Bent-over rows are an incredibly important back exercise with dumbbells, which is why it’s incorporated into the 12-Week Dumbbell Workout Plan almost daily.

During resistance band bent-over rows, focus on keeping your spine long instead of rounding your back. Keep arms close to your body, and your shoulder blades squeezed together.

For added difficulty, pause for one second at the top of each rep.


Reverse flys

During reverse flys with dumbbells, keep your core flexed, spine long, and shoulder blades squeezed. You can bend your elbows slightly but do not lift your arms above your shoulders.


Bent-over wide rows

Start in the same position as bent-over rows but with two lighter dumbbells in your hands. Turn your palms so they are facing backward and then slowly lift your elbows to the sky (into goalpost arms). Keep the weights in line with your elbows and squeeze your shoulder blades together at the top of the rep. 


Shoulder Dumbbell Exercises

Your shoulders are going to be on fire with these dumbbell shoulder exercises. There are many variations in the dumbbell workout plan that strengthen all of the shoulder muscles.

The exercises include overhead press, front raise, wide raise, side raise, upright row, swimmers, monkey pumps, and straight arm kickbacks.

Overhead presses

You do not need to bend your arms past 90° because that puts stress on the shoulders. Also, don’t lock your elbows at the top of the rep. Keep your core flexed to prevent arching your back. 


Front raises

Go slow and maintain control. You only need light weights for this exercise. Don’t lift your arms above shoulder height. Only your arms should be moving. Focus on not thrusting your hips forward.


Wide raises

Follow the same instructions as with the front raise but lift your arms at a 45° angle. Don’t go above shoulder height. 


Side raises

Follow the same instructions as the front and wide raise. Don’t go above your shoulders, and try not to thrust forward. Focus on driving your elbows up.


Straight arm kickbacks

Keep your knees bent and lean forward slightly. Engage your core, keep your arms straight, and use your rear deltoids to lift your arms. Keep your pinky finger towards the sky.


Upright rows

Raise your elbows up to shoulder height, not past. Keep your wrists close to your torso and below your elbows. Pause at the top to maximize the contraction. Keep your core flexed, and your shoulder blades squeezed.


Monkey pumps

These are really hard. You will want very light resistance. Start with cans of soup if needed. Don’t do this exercise if you experience pain.



This is also a highly advanced move, which is why it is not incorporated into the 12-Week Dumbbell Workout Routine until week four.

You will want very light weights. Never raise your arms above shoulder height. Don’t do this exercise if you experience pain.


Closing THoughts on The Dumbbell Workout Plan

Finishing the 12-Week Dumbbell Workout Plan is an incredible achievement. With these tips, instruction, and printable workout tracker, we hope you have a success.

Remember, there is no finish line. Once you check the dumbbell workout off your list, set a new goal.

Do you have any questions or feedback? Feel free to ask in the comments. Or, if you have tips on surviving the 12-Week Dumbbell Workout Plan, please share in the comments and we look forward to the discussion.

Cheers to your transformation! For more helpful resources, such as our Bodyweight Workout Plan or the Resistance Bands Workout Routine, head over to our Work Out At Home page.

Free 12-Week Dumbbell Workout Plan PDF for Beginners

Download The 12-Week Dumbbell Workout Plan PDF

Download and instantly access the 12-week dumbbell workout plan for beginners including the following.

  • GIFs of the of 70 best upper body, lower body, core and total-body cardio exercises with professional instruction to ensure proper form.
  • A 12-week workout calendar and rep tracker sheet with built-in variety and periodization.
  • Access to all future revisions to the program.

Plus, we’re always here for support.

As Seen In Feature Bar Ryan and Alex Duo Life

Hey we're Ryan and Alex

The creators of Ryan and Alex Duo Life. We are a husband-wife duo and “lifestyle engineers.”

After eight years working in the corporate world as engineers, we left our high-powered jobs to tackle our true passion — helping couples engineer their best lives.

The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship as a couple.

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