Full Body Dumbbell Workout

Google Sheet Workout Export

By Michael Vazquez

Experience Advanced (3+ years)
Time 75 minutes/day
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
80%
Average Cardio Intensity
info-icon
60%

This program is great for limited equipment workout. All you need is a medium weight dumbbell. This program leverages using long eccentric movements to make sure your muscles get worked a lot even with the lighter weights. This also has an emphasis on HIIT to get your heart pumping.

Show More
ExpandMore
Description


Day 1 - Full Body

Scroll to top

Shoulder Tap Push-up with Dumbbell Pull Across demonstrationPlay Shoulder Tap Push-up with Dumbbell Pull Across demonstration
3 sets, 30s, (rest 30s)
Use 10-30lbs dumbbell
Time between exercises: 60s
Show Alternative Exercises
Hammer Curl to Jumping Split Lunge demonstrationPlay Hammer Curl to Jumping Split Lunge demonstration
3 sets, 12 reps, (rest 30s)
12 reps each side
Time between exercises: 60s
Show Alternative Exercises
Half-Kneeling Single Arm Dumbbell Curl to Press demonstrationPlay Half-Kneeling Single Arm Dumbbell Curl to Press demonstration
3 sets, 12 reps, (rest 30s)
12 reps each side
Time between exercises: 60s
Show Alternative Exercises
Pushup Renegade Row with Dumbbell demonstrationPlay Pushup Renegade Row with Dumbbell demonstration
3 sets, 12 reps, (rest 30s)
12 reps each side
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bear Crawl demonstrationPlay Dumbbell Bear Crawl demonstration
3 sets, 30s, (rest 30s)
with dumbbell
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Push-up to Row demonstrationPlay Dumbbell Push-up to Row demonstration
2 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Hammer Curl to Press demonstrationPlay Alternating Hammer Curl to Press demonstration
3 sets, 12 reps, (rest 30s)
12 reps each side
Time between exercises: 60s
Show Alternative Exercises
Chair Row to Bridge Press demonstrationPlay Chair Row to Bridge Press demonstration
3 sets, 10 reps, (rest 30s)
10 reps each arm
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Jump Squat to Bodyweight Jump Squat demonstrationPlay Dumbbell Jump Squat to Bodyweight Jump Squat demonstration
2 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Goblet Squat to Calf raise demonstrationPlay Dumbbell Goblet Squat to Calf raise demonstration
3 sets, 15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 7/20/2020, UTC


Last Updated: 8/18/2020, UTC

Similar Workouts

More Workouts by Michael Vazquez

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.