June 2019 – Single Dumbbell
Dumbbell Workouts • 4m 30s
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 shoulders, arms, and abs. Start with a 10-20 pound dumbbell for parts 1 & 2 and a 25-50 pound dumbbell for part 3.
Part 1- Continuous Alternating Stepups: 10 Minutes
Minute 1: 1-Arm Alternating Stepups- Left Hand
Minute 2: 1-Arm Alternating Stepups- Right Hand
Repeat for 10 straight minutes
Part 2- Continuous Alternating Lunges: 10 Minutes
Minute 1: 1-Arm Alternating Lunges- Left Hand
Minute 2: 1-Arm Alternating Lunges- Right Hand
Repeat for 10 straight minutes
Part 3- EMOM Goblet Squats: 10 Minutes
- Do 10 reps EMOM (every minute on the minute)
- After completing 10 reps, rest the remainder of each minute
- Perform 10 total rounds
- Once you can do 10 reps in all 10 rounds, bump the weight up 2.5-5 pounds
- If you don’t have access to heavier weights, just add 1 rep/round
Up Next in Dumbbell Workouts
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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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