Dumbbell Workouts

Dumbbell Workouts

Blast body fat with these dynamite dumbbell workouts! Most of these routines involve either a single dumbbell or a just a pair.

Subscribe Share
Dumbbell Workouts
  • 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...

  • 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...

  • 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...

  • 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...

  • 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...

  • 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...

  • 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...

  • 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 Rows

    That’s 1 round. Per...

  • 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- Right

    Repeat 1-4, rest a minute, and move on to the next circuit.

    ---

    H...

  • 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 – Febraury 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 Pushup Complex
    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 ...

  • 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- ...

  • 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 Lunges

    That’s 1 round. Perform 2-3 total rounds.