Yesterday I posted 15 Bodyweight Workouts you can do at home…in todays post you’ll find 15 Dumbbell Workouts you can do at home too. These workouts, just like yesterday, are organized by workout type — full body, upper body, and lower body — as well as by length, so that you can always find a workout to fit the time you have available to you, whether that’s 10, 15, 20, 25, or 30 minutes. (there workouts as well have been added to our online training vault)
FULL-BODY WORKOUTS
10 Minute Full-Body Dumbbell Workout
Set a timer for 10 minutes. Perform 8 reps of each exercise for the first round, then 7 reps for the second round, then 6… working your way down to 1 rep for each exercise, or until the timer goes off. Rest 5 to 10 seconds between each exercise, or as needed.
1. Dumbbell hang cleans to thrusters
2. Dumbbell single-leg Romanian deadlifts to rows (complete all reps on each side)
15 Minute Full-Body Dumbbell Workout
Set a timer for 15 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 1 to 2 minutes between each round.
1. Perform 8 1.5-rep dumbbell goblet squats.
2. Perform 8 one-arm dumbbell bent-over rows on each side.
3. Perform 8 single-leg dumbbell Romanian deadlifts with kickstand on each side.
4. Perform 8 1.5-rep dumbbell floor presses.
20 Minute Full-Body Dumbbell Workout
Set a timer for 20 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 1 to 2 minutes between each round.
1. Perform 10 bodyweight walk-outs to push-ups.
2. Perform 10 dumbbell goblet squats.
3. Perform 10 dumbbell bent-over rows.
4. Perform 10 dumbbell Romanian deadlifts.
5. Perform 10 dumbbell overhead presses.
25 Minute Full-Body Dumbbell Workout
Set a timer for 25 minutes. Perform 8 reps of each exercise for the first round, then 10 reps for the second round, then 12… working your way up until the timer goes off. Rest 15 to 30 seconds between each exercise, and 1 to 2 minutes between each round. Do as many rounds as you can with good form in 25 minutes.
1. Dumbbell single-leg Romanian deadlifts (complete all reps on each side)
2. Dumbbell lateral raises
3. Walking lunges (complete all reps on each side, alternating)
4. Biceps curls
30 Minute Full-Body Dumbbell Workout
Set a timer for 30 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 1 to 2 minutes between each round.
1. Perform 12 dumbbell goblet squats.
2. Perform 12 dumbbell overhead presses.
3. Perform 12 dumbbell Romanian deadlifts.
4. Perform 12 dumbbell bent-over rows.
5. Perform 12 jumping alternating bodyweight lunges (or regular split squats) on each side.
UPPER BODY WORKOUTS
10 Minute Upper Body Dumbbell Workout
Set a timer for 10 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 60 seconds between each round.
1. Perform 8 biceps curls to overhead presses.
2. Perform 8 dumbbell pullovers.
3. Perform 8 1.5-rep floor presses.
4. Perform 8 alternating bent-over rows on each side.
15 Minute Upper Body Dumbbell Workout
Set a timer for 15 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 60 seconds between each round.
1. Perform 10 1.5-rep floor presses.
2. Perform 10 renegade rows on each side.
3. Perform 10 lying dumbbell triceps extensions.
4. Perform 10 dumbbell lateral raises.
20 Minute Upper Body Dumbbell Workout
Set a timer for 20 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 60 seconds between each round.
1. Perform 10 dumbbell thrusters.
2. Perform a dumbbell farmer’s carry for 15 paces.
3. Perform 10 renegade rows on each side.
4. Perform a dumbbell farmer’s carry for 15 paces.
25 Minute Upper Body Dumbbell Workout
Set a timer for 25 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 60 seconds between each round.
1. Perform 10 dumbbell hang cleans to thrusters.
2. Perform 10 dumbbell bent-over rows.
3. Perform 10 1.5-rep chest presses.
4. Perform 10 dumbbell biceps curls.
5. Perform 10 lying dumbbell triceps extensions.
30 Minute Upper Body Dumbbell Workout
Set a timer for 30 minutes. Perform 8 to 10 reps of each exercise, resting 60 seconds between each. Aim to complete 4 to 6 rounds of this circuit in 30 minutes.
1. Alternating dumbbell bench presses (complete all reps on each side, alternating)
2. Dumbbell pullovers
3. Biceps curls to overhead presses
4. One-arm bent-over rows (complete all reps on each side)
5. Slow mountain climbers (complete all reps on each side, alternating)
LOWER BODY WORKOUTS
10 Minute Lower Body Dumbbell Workout
Set a timer for 10 minutes. Perform 10 reps of each exercise for the first round, then 8 reps for the second round, then 6… working your way down with each round until the timer goes off. Aim to have at least three rounds completed with good form in 10 minutes.
1. 1.5-rep Romanian deadlifts
2. Dumbbell goblet squats
3. Dumbbell split squats (complete all reps on each side)
15 Minute Lower Body Dumbbell Workout
Set a timer for 15 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 1 to 2 minutes between each round.
1. Perform 10 dumbbell front squats.
2. Perform 10 1.5-rep single-leg Romanian deadlifts with kickstand.
3. Perform 10 dumbbell split squats on each side.
4. Perform 10 dumbbell glute bridges.
20 Minute Lower Body Dumbbell Workout
Set a timer for 15 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 1 to 2 minutes between each round.
1. Perform 10 dumbbell Bulgarian split squats on each side.
2. Perform 10 dumbbell glute bridges.
3. Perform 10 dumbbell reverse lunges on each side.
4. Perform 10 marching planks on each side (alternating).
25 Minute Lower Body Dumbbell Workout
Set a timer for 25 minutes. Perform 8 to 10 reps of each exercise, resting 60 seconds between each. Aim to complete 4 to 6 rounds of this circuit in 25 minutes.
1. Dumbbell front squats
2. 1.5-rep Romanian deadlifts
3. Walking lunges (complete all reps on each side, alternating)
4. Dumbbell glute bridges
5. Jump squats
30 Minute Lower Body Dumbbell Workout
Set a timer for 30 minutes. Perform 10 reps of each exercise, resting 30 seconds between each. Aim to complete 4 to 6 rounds of this circuit in 30 minutes.
1. Perform 10 dumbbell lateral lunges each side.
2. Perform 10 dumbbell hip thrusts.
3. Perform 10 dumbbell step-ups each side.
4. Perform 10 single-leg dumbbell Romanian deadlifts each side.
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