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Last summer I didn't have a job and had a lot of free time so I often was at the gym and achieved some results there. But in March things changed and I am waking up at 5:45 am and coming home at 8 pm or so. And I just gain more fat etc.

Whatever, I decided to buy dumbbells - I don't have a lot of space in my room so that's why I thinking about it.

I understand how I can make some exercises for hands (in the gym I never was doing exercises for hands only btw), some chess exercises and abs.

But is there a good base exercise for legs and back?

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Here you go. Not exactly the same question as yours, but should have enough carryover to at least get started. –  LarissaGodzilla Jul 24 at 5:48
@LarissaGodzilla oh thx. Deadlift with the dumbbells? Oh wow –  Danil Gholtsman Jul 24 at 5:57
You would probably find more success in a calisthenics routine in your situation. With a limited amount of dumbbells its hard to progressively overload unlike with a calisthenics routine where you can do harder variations of certain exercises when they become too easy. Ex: pullups to wide grip pullups, leg raises to front levers etc. –  user2769651 Jul 24 at 13:55

1 Answer 1

Squats and deadlifts are the best for both legs and back

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