What are the benefits of dumbbell workouts?
There are plenty of reasons to add free dumbbells – rather than machines – to your at-home gym and weekly workouts, including:
Improved balance and
proprioception
Strong core
Increased mobility
Joint stability
Freedom of movement and increased exercise potential
Improved functional and grip strength
01 – Workout: Monday
Two unique, 12-minute, 3-round EMOM (every minute on the minute) workouts, where you'll do 50 seconds of work followed by 10 seconds of rest. Rest 1 minute between the two different circuits after 3 rounds of the first are complete. Use the same moderate weight of your choice.Circuit I
Suitcase deadlifts
Dumbbell cleans
Front squats
Mountain climbers
Circuit II
Floor press
Bent-over row
Push press
Drop squats (no weight)
02 – Workout: Tuesday
Three unique circuits separated by 60 seconds of rest each. Perform 3 rounds of each circuits before moving onto the next circuit. Perform each exercise for 10 reps per round with 30 seconds of rest between rounds. Circuit I
Inchworm to push-up
Bear crawl
Alternating Spiderman T-spine rotation
Circuit II
Suitcase lateral lunge
Alternating crab toe touch (20 total reps)
Gorilla planks (plank to jump into deep squat)
Circuit III
Front squat with 3-second isometric hold
Army crawl
Plank up-down
03 – Workout: Wednesday
Perform 4 rounds of the below circuit, doing each exercise for 30 seconds and resting 60 seconds between rounds.
Hollow body rock
Plank jack
Weighted butterfly sit-up
Bear crawl
Weighted toe touch
Flutter kick
Superman
Dumbbell plank drag-through
Crab toe touch
04 – Workout: Thursday
A 20-minute AMRAP. Perform as many rounds as possible within 20 minutes.
30-second dumbbell suitcase carry (left)
30-second dumbbell suitcase carry (right)
8 single-arm overhead reverse lunges (left)
8 single-arm overhead reverse lunges (right)
30-second farmer carry
16 plank shoulder taps
8 upright dumbbell rows (left)
8 upright dumbbell rows (right)
16 alternating dumbbell push presses
05 – Workout: Friday
A ladder up-down workout where you'll alternate between two movements, building up or breaking down the reps each round. If you have what it takes, go back down once you reach the end!
Dumbbell thrusters: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20
Burpees: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
