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.

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Dumbbell Workouts
  • 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...

  • 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...

  • 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.