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OUR TOP 5 DUMBBELL WORKOUTS

If you going away or need some inspiration from training away from the gym and have access to a Dumbbell or two these are our top 5 recommended workouts.

Cardio, Legs and Core

Dumbbell 3

2min. AMRAP x 4 – Rest 1min between rounds
20 Single DB Squat Cleans
Max Double Unders/Jumping Lunges in Remaining Time

REST 3min. (Including the 1min. from the last round)

2min. AMRAP x 3 – Rest 1min between rounds
12 DB Deadlifts
Max weighted Sit Ups in Remaining Time

REST 3min. (Including the 1min. from the last round)

2min. AMRAP x 2 – Rest 1min between rounds
12 alt DB Snatch
Max Burpees in Remaining Time

 

25 minute accumulator

Dumbbell 7

25min. Running Clock….

10 DB Power Cleans

10 DB Power Cleans
25 Push-Ups

10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges

10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)

10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)
150 Air Squats

With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.

There IS NO REST between sections, so just keep on moving!

Devil is in the detail

Dumbell 5

30 Rounds for time:

1 Devil Press
3 Handstand Push-Ups or 5 Hand Release Push Ups
7 Air Squats

Squat Power

Dumbell 4

Part 1.)

8-10 DB Bulgarian Split Squats
Immediately into;
Max Effort Set of DB Hip Thrust

Rest 2min. Repeat For 3 Total Working Sets.

Part 2.)

For Time:
1-2-3-4-5-6-7-8-9-10
DB Thrusters
10-9-8-7-6-5-4-3-2-1
Burpees

*To clarify, you are doing 1 DB Thruster, then 10 burpees… Then 2 Thrusters, then 9 burpees… Then 3 Thrusters, then 8 burpees… Until you get to 10 Thrusters and 1 burpee.

Butt, Glute & Cardio Tabata

Dumbbell 6

8 Rounds:
20sec. of Double Unders/Jumping Jacks
10sec. Rest

Immediately into;

8 Rounds:
20sec. of DB Deadlifts
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Weighted Sit Ups
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Double Unders/Jumping Jacks
10sec. Rest

Immediately into;

8 Rounds:
20sec. of DB Hip Thrusts
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Bodyweight Russian Twists
10sec. Rest