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Full Body Dumbbell Workout

By Michael Vazquez

Experience
Advanced (3+ years)
Time
83 minutes/day
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Dumbbell, Other
Statistics
Average Cardio Intensity
60%
Average Exertion
80%
Description

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.

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Media

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Day 1

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

Date Created: 7/20/2020, UTC


Last Updated: 8/18/2020, UTC

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