If you've decided to break up with your gym membership once and for all [1], you're going to need to figure out a plan for working out. No matter what you're favourite style of training is, we highly recommend adding in strength training as a supplementary workout to build muscle [2] and improve muscular imbalances, strength, and power. To help you out, we've got a total-body workout that will leave you feeling sweaty, strong, and sore in the best way possible.
Grab your dumbbells, turn on your favourite playlist [3], and get ready to work.
The At-Home Dumbbell Workout
The only thing you'll need for this workout is a set of medium-weight dumbbells. Not exactly sure how much you should be lifting? Use this simple guide to choose the right weight [5]. After you've got your weights, be sure to go through a dynamic warmup [6] to get your muscles warm and prevent injury.
This workout should be performed in trisets, meaning every set will have three exercises in it. Complete the designated sets and reps as listed ahead. Try to take no more than 45 to 60 seconds of rest in between exercises and sets. One you've completed the workout, be sure to cool down [7].
- Triset 1, Exercise 1: single-leg deadlift with dumbbells: three sets of 10 reps on each leg
- Triset 1, Exercise 2: bent-over row: three sets of 12 reps
- Triset 1, Exercise 3: seated knee tuck: three sets of 12 reps
- Triset 2, Exercise 1: goblet squat: three sets of 15 reps
- Triset 2, Exercise 2: bicep curl: three sets of 12 reps
- Triset 2, Exercise 3: elbow side plank: hold for 20 seconds on each side
- Triset 3, Exercise 1: weighted glute bridge: three sets of 12 reps
- Triset 3, Exercise 2: dumbbell triceps extension: three sets 12 reps
- Triset 3, Exercise 3: seated Russian twist: three sets 10 reps
Triset 1, Exercise 1: Single-Leg Deadlift With Dumbbells
- Hold two dumbbells in both hands, and lift your left foot slightly off the ground.
- Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The dumbbells will lower toward the ground. Keep your shoulder blades pulled down your back.
- With your back straight, return upright, coming to your starting position. This completes one rep. Maximise this move by keeping your right foot off the ground as you go through your reps.
- Complete 10 reps on each leg.
Triset 1, Exercise 2: Bent-Over Row
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position to complete one rep.
- Complete 12 reps.
Triset 1, Exercise 3: Seated Knee Tuck
- Start seated on the ground or on a weight bench. Place your hands about an inch behind your back with your fingers facing forward. Your feet should be on the ground.
- Lift both feet up off of the ground and extend both legs as you simultaneously lower your upper body. Be sure to get full extension at your hips and legs.
- With control, bring your legs back to your chest without touching the ground with your feet and return to the starting position.
- This counts as one rep.
- Complete 12 reps.
Triset 2, Exercise 1: Goblet Squat
- Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focussed on your heels, push yourself up to the starting position to complete one rep.
- Complete 15 reps.
Triset 2, Exercise 2: Bicep Curl
- Start by holding a dumbbell in each hand at the sides of the body.
- Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
- Moving with control, lower back to the starting position.
- This counts as one rep.
- Complete 12 reps.
Triset 2, Exercise 3: Elbow Side Plank
- Come into an elbow plank position and roll to your right side, allowing your feet to roll too, so you're balancing on the outside of your right foot, stacking your left foot on your right.
- Place your left hand gently behind your head. Press your left inner thigh up into your right inner thigh; this helps stabilize you even more.
- Hold for 20 seconds on each side.
Triset 3, Exercise 1: Weighted Glute Bridge
- Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.
- Complete 12 reps.
Triset 3, Exercise 2: Dumbbell Triceps Extension
- Stand with your feet hip-distance apart.
- Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
- Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
- Complete 12 reps.
Triset 3, Exercise 3: Seated Russian Twist
- Sit on the ground with your knees bent and your heels about a foot from your butt.
- Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it curve.
- Hold a weight or a medicine ball just below your chest. Keep the weight close to you and progress by moving the weight further away from your body.
- Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre and rotate to the right. This completes one rep.
- Complete 10 reps.