Total Body Dumbbell Workout That Any Dumbbell Can Do

Did you know that we have a calendar of workouts that change every single month? Every day you are a given a new workout, which keeps your training interesting and your progress continuous.

Here is one of out Metabolic Strength workouts straight off of our Elite calendar.

  • A1: Inverted Rows
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • A2: Floor Dumbbell Press
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • B1: Renegade Row
    • Sets: 3, Reps: 6-8/side, Rest Time: 60-90 seconds
  • B2: Seated Dips
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • C1: Suitcase Deadlifts
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • C2: PushUps
    • Sets: 3, Reps 20, Rest Time: 60-90 minutes
  • D1: Good Mornings (Dumbell)
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • D2: Dumbbell Flyes
    • Sets: 3, Reps: 15, Rest Time: 60-90 seconds

Exercise Library:

Floor Dumbell Press – Grab a pair of dumbbells and lie on your back flat on the floor, holding the dumbbells over your chest so that they’re nearly touching. Your palms should be facing out but turned slightly inward. Without changing the angle of your hands, lower the dumbbells to the sides of your chest. Pause, then press the weights back up to the starting position. Straighten your arms completely at the top of each rep and lock out your elbows.

Renegade Row – With dumbbells in hand prop yourself up into pushup position. Have your feet set up to a wide base. Row your right dumbbell all the way up to your side, then lower it back to the floor. Do the same for the left side. Make sure your hips stay parallel to the floor.

Seated Dips – Put your pals on a bend and your heels on a flat bench in front of you with your legs fully extended. Using your arms lower to your body until your arms are at a 45º angle, then proceed back to starting position.

Suitcase Deadlifts – Hold a dumbbell in each hand at arm’s length in front of your thighs with your feet shoulder-width apart. Hold the dumbbells at your side, palms facing your body. Without rounding your lower back, push your hips back, bend your knees, and lower the dumbells just above your ankles. Pause, and then push yourself back up.

Pushups – Get into a plank position with your hands slightly outside your shoulders. Lower your body while keeping your back flat until your chest nearly touches the floor. Pause, then push back up.

Good Mornings – Grab a dumbbell on both ends palms facing each other and hold it behind your neck. Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor. Pause, then raise your torso back to the starting position.

Dumbbell Flyes – Grab a pair of dumbbells and lie faceup on a flat bench. Hold the dumbbells over your chest with your elbows slightly bent and your palms facing each other. Without changing the bend in your elbows, slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor. Pause, then lift the dumbbells back to the starting position.

If you enjoyed this workout and want more like it, be sure to sign up for Elite so you can keep your progress going in a community of people just like you. Don’t get left behind!

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