Medium Weight Dumbbell Program

Full Body Dumbbell HIIT

Exercise	Sets	Reps	Rest
1.Shoulder Tap Push-up with Dumbbell Pull Across See Exercise Notes	3 sets	30s	30s
2.Hammer Curl to Jumping Split Lunge See Exercise Notes	3 sets	12 reps	30s
3.Half-Kneeling Single Arm Dumbbell Curl to Press See Exercise Notes	3 sets	12 reps	30s
4.Pushup Renegade Row with Dumbbell See Exercise Notes	3 sets	12 reps	30s
5.Dumbbell Bear Crawl	3 sets	30s	30s
6.Dumbbell Push-up to Row	2 sets	30 reps	30s
7.Alternating Hammer Curl to Press See Exercise Notes	3 sets	12 reps	30s
8.Chair Row to Bridge Press See Exercise Notes	3 sets	10 reps	30s
9.Dumbbell Jump Squat to Bodyweight Jump Squat	2 sets	30s	30s
10.Dumbbell Goblet Squat to Calf raise	3 sets	15 reps	30s

Upper Body Push (Chest/Shoulders/Triceps)

To make it harder and get some cardio, add hill sprints to the end of the workout.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Push-up on the 2 Dumbbells flat on the floor (Elbows in) See Exercise Notes	4 rounds	10 reps	0s
1B.Wide Grip Push-ups on Dumbells See Exercise Notes	4 rounds	10 reps	0s
1C.Decline Push-up on Dumbbells See Exercise Notes	4 rounds	10 reps	0s
1D.Decline Dumbbell Floor Press See Exercise Notes	4 rounds	10 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Half Kneeling Single Arm Arnold Press See Exercise Notes	4 rounds	10 reps	0s
2B.Half-kneeling Dumbbell Single-Arm Shoulder Press See Exercise Notes	4 rounds	10 reps	0s
2C.Dumbbell Lateral Raise See Exercise Notes	4 rounds	10 reps	0s
2D.Dumbbell Alternating Front Raise See Exercise Notes	4 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Half Kneeling Dumbbell Single arm Overhead Tricep Extension See Exercise Notes	4 rounds	10 reps	0s
3B.Dumbbell Floor Press	4 rounds	10 reps	60s

Upper Body Pull (Back/Biceps)

To make it harder and get some cardio, add hill sprints to the end of the workout.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Bent Over Two-Dumbbell Row See Exercise Notes	4 rounds	10 reps	0s
1B.Dumbbell Pullover on Floor See Exercise Notes	4 rounds	10 reps	0s
1C.Supported Single Arm Dumbbell Bent-over Row See Exercise Notes	4 rounds	10 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Clean See Exercise Notes	4 rounds	10 reps	0s
2B.Renegade Row See Exercise Notes	4 rounds	10 reps	0s
2C.Palm Rotational Row See Exercise Notes	4 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Twisting Standing Dumbbell Biceps Curl	4 rounds	10 reps	0s
3B.Dumbbell Bicep Curl Pronated Grip	4 rounds	10 reps	0s
3C.Hammer Curls	4 rounds	10 reps	60s

Lower Body (Quads/Glutes/Hamstrings/Calves)

To make it harder and get some cardio, add hill sprints to the end of the workout.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Dumbbell Bulgarian Split Squat See Exercise Notes	4 rounds	10 reps	0s
1B.Single-Leg Romanian Deadlift with Dumbbells See Exercise Notes	4 rounds	10 reps	0s
1C.Dumbbell Front Squat See Exercise Notes	4 rounds	10 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Alternating Rear Lunge See Exercise Notes	4 rounds	10 reps	0s
2B.Single Leg Hip Thrust with Dumbbell See Exercise Notes	4 rounds	10 reps	0s
2C.Dumbbell Calf Raises See Exercise Notes	4 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Jump Squat	4 rounds	10 reps	0s
3B.Goblet Squat See Exercise Notes	4 rounds	10 reps	0s
3C.Dumbbell Side Lunge See Exercise Notes	4 rounds	10 reps	0s
3D.Farmer's Walk on Toes See Exercise Notes	4 rounds	20 reps	60s

Full Body Dumbbell HIIT Round 2

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 30s between rounds
1A.Burpee See Exercise Notes	4 rounds	30s	0s
1B.Neutral Grip Alternating Dumbbell Row See Exercise Notes	4 rounds	30s	0s
1C.Standing Alternating Dumbbell Curls See Exercise Notes	4 rounds	30s	0s
1D.Pushup Renegade Row with Dumbbell See Exercise Notes	4 rounds	30s	0s
1E.Vertical Swing See Exercise Notes	4 rounds	30s	0s
1F.Dumbbell Reverse Lunge See Exercise Notes	4 rounds	30s	30s

	Advanced (3+ years)
	39 minutes/day \| 5 days/week
	Build Muscle, Gain Strength, Increase Stamina, Tone Body
	1 x Dumbbell, 2 x Dumbbell, Box, Flat Bench, Bodyweight Show More

Week 1 Overview