Even if you don’t have a ton of equipment, you can still get a solid workout in. This full-body dumbbell workout will smoke your upper body and lower body, while working to build core strength and cardio endurance too. Yep, it’s pretty much a workout that does it all.
An effective full-body circuit workout doesn’t need to include a bunch of different exercises. In fact, many of the most valuable training sessions are also the simplest. It makes total sense if you think about it: Instead of learning new moves or changing equipment, while performing this dumbbell full-body workout you can focus on the important movement details like proper form and intensity.
This workout is packed with compound moves (exercises that work multiple muscle groups across more than one joint), making them super efficient at challenging your whole body. After all, your body has to work harder to coordinate these kinds of moves, which can increase the intensity of the workout.
This full-body dumbbell workout also includes a few unilateral moves—like the one arm row and triceps extensions —which are great for building balanced strength throughout your body.
By completing circuit workouts you are promoting a functional training environment to condition the whole body. You’re maximizing benefit in minimal time and creating a cardiovascular experience within a strength training arena. Or as us Aussies like to say – ‘Killing two birds with one stone’.
Complete this full-body dumbbell workout to kick your booty into high gear at home or at the gym.
Precautions
See your doctor if you have any illnesses, injuries or other medical conditions.
Structure
- 1mile run
- Then Do the circuit below
1. Dumbbell Deadlifts x 20
- Stand with your feet hip-width apart, holding a pair of dumbbells in front of your thighs, palms facing you.
- Keeping your back flat, shoulders back, and core engaged, push your hips back and simultaneously hinge forward at your waist as you bend at your knees.
- Lower your torso until it’s nearly parallel to the floor and/or you feel a deep stretch in your hamstrings.
- Keep the dumbbells within an inch or two of your legs throughout the move.
- Pause, and then slowly reverse the movement to return to the standing position. Repeat.
2. Dumbbell Overhead Triceps Extensions x 10 each arm
- Stand with your feet shoulder-width apart and core tight, hold a dumbbell with both hands.
- Lift the dumbbell until your arm is fully extended with palms facing the roof and elbows pointing forward. This is the start position
- Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head
- Slowly return to start position. Repeat
3. Dumbbell Squat Press x 20
- Stand with your feet shoulder-width apart and core tight, hold a dumbbell with both hands.
- Squat down until the tops of your thighs are parallel to the floor (or as low as you can comfortably go).
- As you lower, imagine that you’re screwing your feet into the floor by actively pressing your ankles, lower legs, and thighs outward. (Your feet won’t move, but you’ll be creating tension.)
- Push your body up from the squat as you press the dumbbells directly above your shoulders. Your biceps should be by your ears.
- Lower the weight. Repeat.
4. Dumbbell 1 arm bent over row x 10 each arm
- Begin with feet hip-distance apart, holding the dumbbell in one hand.
- Lean slightly forward into a hinge position. Tighten your core by squeezing your belly button in towards your spine. This will give you a good base of support.
- Lower the dumbbell toward the floor until you have a full extension at the elbow. Maintain proper posture through your shoulders, hips, and lower back. Avoid rounding or arching the lumbar spine.
- Begin the upward motion of the dumbbell by first sliding your shoulder blade toward your spine and then lifting the weight up toward your torso by driving your elbow to the ceiling. Keep your elbow close to your body as it passes the ribs. Squeeze your shoulder blade in toward the center of back.
- At the end of the movement, the dumbbell should be in line with your chest and your elbow should be pointing up toward the ceiling. Be sure to maintain good posture through your spine, shoulders, and hips. Repeat.
And that’s one round! Repeat for as many rounds as you can.
Dont have dumbbells? See my other awesome sweaty workouts here:
Comment, send to your workout partner or pin it on pinterest and try it next time you’re looking for a good sweat session.