Free personalized workout plan

Bodyweight and Light Dumbbell Full Body Superset training

By Alex Meyers

Experience
Beginner (1-2 years)
Time
60 minutes/day | 3 days/week
Good for
Fat Loss, Gain Strength, Increase Stamina, Lose Weight
Equipment
1 x Dumbbell, 2 x Dumbbell, Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

This program is great for beginners looking to hit full body everyday. This breaks down workouts to build a strong foundation in legs and core while also working your upper body and building initial strength as you get into weight lifting.


Do this program in a rotational format. Do Day 1, then do Day 2 when you get a chance next, then Day 3. You can take 1 day off in between lifting or more, just make sure you feel rested and ready to work.


This is a great program to do in between cardio days with limited equipment. Try this HIIT timer to help keep track of time between exercises. Set the timer for 4 rounds at 40s each. Wait 10s before starting the exercise, then work for 30s until the timer beeps. Use the first 10s for the next round to set up the next exercise and prep to work hard. Rest 2-5 minutes between superset rounds or as needed.

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Workout Overview



Circuit
Squat Jumps In 'n' Out demonstrationPlay Squat Jumps In 'n' Out demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Walkout demonstrationPlay Walkout demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Rack Carry demonstrationPlay Dumbbell Rack Carry demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Wall Push Up demonstrationPlay Wall Push Up demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises

Circuit
Eccentric Only Push Up demonstrationPlay Eccentric Only Push Up demonstration
4 sets, 30s, (rest 60s)
Alternative: Push-up (on knees)
Time between exercises: 10s
Show Alternative Exercises
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Superman
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Circuit
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
4 s, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4 s, 30s, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises

Circuit
Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Circuit
Single Leg Split Squat
4 sets, 30s, (rest 60s)
Left
Time between exercises: 10s
Show Alternative Exercises
Single Leg Split Squat
4 sets, 30s, (rest 60s)
Right
Show Alternative Exercises
Circuit
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 30s, (rest 60s)
Left
Time between exercises: 10s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 30s, (rest 60s)
Right
Show Alternative Exercises
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises

Date Created: 6/9/2021, UTC


Last Updated: 6/17/2021, UTC

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