It's time to add some dumbbells into your strength training routine. Yes, bodyweight workouts [1] are great, but sometimes you just want to throw some weight around. Well, actually we would prefer that you move those dumbbells with control — it takes more energy to lift and lower your weights with control. For this workout, all you need is one set of 10-pound weights and about 25 minutes to work your entire body — including warming up and cooling down [2].
Directions: Warm up with light cardio [3] for three to five minutes. Repeat each three-move circuit twice and do 10 reps of each exercise. Cool down with three to five minutes of stretching.
Circuit One: Woodchop
Reps: 10, each side
- Stand with your feet slightly wider than hip-width holding a 10-pound dumbbell.
- Squat and twist to the right, bringing the weight to the outside of your right knee.
- Exhale and twist to the left while raising your arms overhead, pivoting on your right foot. This completes one rep.
- Do 10 reps, then switch sides.
Circuit One: Surrender
Reps: 10, each leg
- Stand holding weights in both hands just above your shoulders, with bent elbows and bring your right knee to the ground.
- Bring your left knee down so you are kneeling.
- Lift your right foot up and place it in front of you. Bring the left foot forward as you stand up. This completes one rep; continue leading with the right leg for 10 full reps, then switch lead leg for 10 more reps.
Circuit One: Push-Up and Rotate
Reps: 10, alternating sides
- Begin in a plank position with your feet in line with your hips and your hands each holding a dumbbell.
- Lower your body toward the floor, then push through your arms, returning to plank.
- Twist to the left, reaching your left arm, dumbbell in hand, to the ceiling without letting your pelvis raise or lower.
- Return to plank position, bringing your hand back to the floor. This completes one rep. Do another push-up and twist to the right.
Circuit Two: Deadlift With Front Row
Reps: 10
- Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
- Squeeze your glutes to return to sanding, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
Circuit Two: Single-Leg Touch
Reps: 10, each leg
- Holding a 10-pound dumbbell in your right hand, stand on your left leg with your right foot lifted.
- Keeping your back flat, bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
- Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps.
Circuit Two: Slow Seated Russian Twist
Reps: 10 full rotations
- Sit with your heels about two feet from your butt, holding a dumbbell at your chest. Keeping your back straight, lean your entire torso back a few inches. You should feel your abs working to keep you upright.
- Without rounding your spine, slowly rotate your ribcage to the left, then return to centre to twist to the right. This completes one rep. Fewer reps done in a slow controlled manner will make your abs burn.
Circuit Three: Bridge With Chest Press
Reps: 10 presses, holding bridge
- Start on your back with your knees bent and your feet hip distance apart. Hold weights by your chest.
- Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
- Holding the bridge, press the weights to the ceiling directly above your shoulders for a total of 10 reps.
- Lower your pelvis down the mat to compete the set.
Circuit Three: Plank and Straight-Arm Kickback
Reps: 10, alternating sides
- Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip width for a stronger base of support.
- Lift your left arm behind you as high as you can. Bring the left arm back into plank to complete one rep. Repeat with the right arms for another rep.
Circuit Three: Overhead Reach With Leg Lower
Reps: 10, each leg
- Lie on your back with your arms reaching toward the ceiling, holding one weight with both hands. With the sole of your left foot on the mat, bring your right toes toward the ceiling.
- Exhale and lower your arms and leg toward the floor, keeping your lower back touching the mat.
- Inhale and return to starting position to complete one rep. Complete 10 reps then switch sides.
Cool Down and Stretch
Now that your workout is complete, take three to five minutes to stretch.
Here's a guide to stretches for your entire body [4]. This will help your muscles recover, helping your prep for your next workout.