Dumbbell Workouts
Blast body fat with these dynamite dumbbell workouts! Most of these routines involve either a single dumbbell or a just a pair.
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Dumbbells – March 2019
Perform each move for 90 seconds of work with 30 seconds of rest between moves:
1. Walking Bear-Worms
2. Walking Hip-Hinges
3. Walking Overhead Presses
4. Walking Lunges
5. Walking Biceps Curls
6. Walking Lateral LungesThat’s 1 round. Perform 2-3 total rounds.
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Dumbbell – October 2018
WORKOUT 2 – Dumbbells
Perform each move for 40 seconds of work with 20 seconds of rest between moves:
Dumbbell Bear Crawls
Dumbbell Reverse Lunge to Snatches – Left Leg
Dumbbell T-Pushups
Dumbbell Reverse Lunge to Snatches – Right Leg
Dumbbell Pushup-Position RowsThat’s 1 round. Per...
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Dumbbell – November 2018
Lighter Dumbbells Circuit- Start with 2.5 to 5 pound dumbbells
Perform each move for 20 seconds of work with 10 seconds of rest between moves:
1. Jack Presses
2. Rotational Punches
3. Discus- Left
4. Discus- RightRepeat 1-4, rest a minute, and move on to the next circuit.
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H...
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Double Dumbbells – January 2019
Workout 6 – Double Dumbbells
Perform each move for 2 minutes of work with 30 seconds of rest between moves:
1. 3-Level Marching Carries Complex (40 seconds/level)
2. 3-Angle Pushup Rows Drop Set (40 seconds/level)
3. High-Low Squats (60 seconds/side)
4. Muscle Maker Complex (Row to Curl ... -
Single Dumbbell – January 2019
Workout 3 – Single Dumbbell
Perform each move for 2 minutes of work with 30 seconds of rest between moves:
1. Bird Dog Row (60 seconds/side)
2. 1-Arm Bottoms-Up Overhead Press (60 seconds/side)
3. Bulgarian Hip-Hinge Passes (60 seconds/side)
4. Flexed-Arm Carry (60 seconds/side)
5. Ipsi... -
Dumbbell / Kettlebell – March 2019
Perform each move for 45 seconds of work with 15 seconds of rest between moves:
1. 1st Stage Getup- Left
2. 1st Stage Getup- Right
3. 2nd Stage Getup- Left
4. 2nd Stage Getup- Right
5. 3rd Stage Getup- Left
6. 3rd Stage Getup- Right
7. Windmill- Left
8. Windmill- Right
9. 1-Arm Swings-... -
Dumbbells – February 2019
Perform each move for 60 seconds of work with 15 seconds of rest between moves:
1. 1.5-Rep Heels-Elevated Front Squat
2. 1.5-Rep Reverse-Grip Pushups
3. 1.5-Rep T-Stance Bent-Over Row
4. 1.5-Rep 1-Arm Staggered Hip-Hinge- Left
5. 1.5-Rep 1-Arm Staggered Hip-Hinge- Right
6. 1.5-Rep Biceps Curl
7.... -
Sliders & Dumbbells – March 2019
Perform each move for 90 seconds of work with 30 seconds of rest between moves:
1. Sliding Pushup + Dumbbell Row- Left
2. Sliding Pushup + Dumbbell Row- Right
3. Sliding Leg Curl + Dumbbell Pullover
4. Sliding Reverse Lunge + Clean to Press- Left
5. Sliding Reverse Lunge + Clean to Press- Right
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June 2019 – Single Dumbbell
File this workout under the simple but deadly category. Collectively, these 3 routines were a game-changer for developing my lower body, shredding fat, and improving cardio conditioning. And though they are more lower body-intensive, the holding positions hammer your upper body, especially the sh...
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June 2019 – Single Pair of Dumbbells
This workout is from Bulgarian with love. Actually, please don’t blame the Bulgarians… this one’s on me. Haha. This is one of the most challenging dumbbell workouts I’ve done in a while. A pair of 25-pounders absolutely crushed my soul. Start light and slowly build from there. It’s ideal to use t...
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May 2019 – Dumbbells & Bodyweight
WORKOUT 6 uses a pair of dumbbells and premium equipment bodyweight exercises like inverted rows/pullups and dips. This routine is where SHRED meets GAINZ, baby! You'll be using drop sets for the first 6 moves, alternating between loaded and bodyweight versions of the same exercise. Then you'll u...
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May 2019 – Dumbbells & Bands
WORKOUT 5 uses a pair of dumbbells and a single resistance band. Besides the split squats which combine bells & bands in the same set, you'll first perform each move with dumbbells, rest 20 seconds, and then perform that same move again with bands. Following a dead-weight exercise with a band mov...
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May 2019 – 2 Dumbbells (1 Heavy & 1 Light)
WORKOUT 4 also uses drop sets but with a single dumbbell at a time for more of a unilateral emphasis to correct imbalances between sides. In general, I recommend the lighter bell be half the weight of the heavier one. Most trainees will find the sweet spot somewhere in between a 20/10-pound and 5...
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May 2019 – 1 Pair of Dumbbells
WORKOUT 2 is a classic beach-body pump circuit. Though it's still a whole body workout, it has an extra emphasis on the upper body so you can go suns out, guns out for the summer. Start with a pair of 10-25 pound dumbbells and slowly build up from there. Since there's a little rest time between m...
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May 2019 – 2 Pairs of Dumbbells (1 Heavy & 1 Light)
WORKOUT 3 uses dumbbell drop sets so you'll need 2 pairs of dumbbells: 1 heavier and 1 lighter. Drop sets give you a blend of strength & stamina, work all of your muscle fibers, & arguably deliver the most time-efficient fat loss & muscle gain workouts ever! In general, I recommend the lighter pa...
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May 2019 – Single Dumbbell
WORKOUT 1 features a killer single dumbbell complex to crush calories and keep your heart rate elevated. A dumbbell complex is where you use the same weight for each move, never setting the weight down. Start with a 10-25 pound bell and slowly build up from there. The weakest exercise is always p...
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Single Dumbbell Complex – December 2018
Workout #3 – Single Dumbbell Complex
• Perform each move for 30 seconds with little to no rest between moves:
1. 1-Arm Bear Row – Left
2. 1-Arm Bear Row – Right
3. 1-Arm Pushup Row – Left
4. 1-Arm Pushup Row – Right
5. Goblet Squat ISO
6. Goblet Drop Squat
7. Split Cleans – Left
8... -
Double Dumbbell Complex – December 2018
Workout #6 – Double Dumbbell Complex
Perform each move for 30 seconds with little to no rest between moves:
1. Alternating Triceps Kickbacks
2. Bear Rows
3. Pushup Rows
4. Alternating Biceps Curls
5. Alternating Overhead Presses
6. Alternating Bent-Over Rows
7. Alternating Reverse L... -
August 2019 – Dumbbells
This a delicious dumbbells circuit using calorie-crushing combos that make lighter loads go a longer way. A pair of 10-25 pound bells will change most people’s lives. The key to weight section with these combos is to pick a load that allows you to execute the upper body portion of each combo sinc...
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August 2019 – Weight Plate
Weight plates are for more than just loading barbells, baby! This total body fat loss circuit works your body in all 3 planes of motion and will provide a total fitness experience. Most users should start with a 10 and 25-pound plate depending on the exercise. Advanced users will require a 25-45 ...
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Workout 1: Dumbbells & Bodyweight – Sep 2019
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Dumbbell Split Jump Switch to Hammer Curl @ 90 seconds
Dumbbell Squat to Rotational Press @ 90 secondsRound 2: Shadow Boxing Combo
1-2-3 Combos (Jab-C...
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October 2019 – Dumbbells 2
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Weighted Side Plank Hold- Left
Weighted Side Plank Hold- Right
Reverse Lunge Clean to Overhead Press- Left
Reverse Lunge Clean to Overhead Press- Right
Stepback to Forward Lunge Clean- Left
Stepback to Forward Lunge Clean... -
October 2019 – Dumbbells 1
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Bear Crawl Rows
Bridged Floor Presses
Skier Swings
Box Thrusters
Zombie Lunges- Left Leg
Zombie Lunges- Right LegThat’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.
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Workout 4: Single Dumbbell & Bodyweight – Sep 2019
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Dumbbell Goblet Presses @ 60 seconds
Dumbbell Goblet Reverse Lunges @ 60 seconds
Dumbbell Goblet Squats @ 60 secondsRound 2: Shadow Boxing Combo
1-1-2...