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Listen to the Full-Body Dumbbell Workout

Listen to the Full-Body Dumbbell Workout
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Day 1: Full-Body Dumbbell Workout

1

WARM-UP CIRCUIT

Perform the exercises in order with no rest between exercises or rounds.

Jumping jack-

2 sets, 30 sec (no rest)




Cross-Body Toe Touch

2 sets, 30 sec (alternating, no rest)




Arm circle

2 sets, 30 sec (no rest)




High knees

2 sets, 30 sec (no rest)




2

CIRCUIT

Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.

Dumbbell front squat

3 sets, 10-12 reps (no rest)




Dumbbell Skier

3 sets, 15-20 reps (no rest)




Dumbbell reverse lunge

3 sets, 20 reps (alternating, 10 reps per side, no rest)




Standing dumbbell shoulder press

3 sets, 10-12 reps (no rest)




Weighted Chin-Up

3 sets, 1 mins (rest 2 min. )




3

CIRCUIT

Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.

Dumbbell Row

3 sets, 10-12 reps (left arm, no rest)




Dumbbell Row

3 sets, 10-12 reps (right arm, no rest)




Dumbbell Russian Twist

3 sets, 32-40 reps (alternating, 16-20 reps per side, no rest)




Seated rear delt fly

3 sets, 10-12 reps (no rest)




Push-up

3 sets, 10-12 reps (no rest)




Dumbbell Shadow Boxing

3 sets, 1 mins (rest 2 min. )




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