Who is this workout routine for?
Trainees who want to work their entire body, are short on time, and have limited home workout equipment.
Equipment needed: Dumbbells
Estimated time to complete: 16-20 Minutes
This routine’s exercises are performed with Vertical Loading. This means there is no rest between exercises. Start with the first exercise and once finished, move right to the next exercise until all exercises in the round are completed. Once you finish the first round, rest 2 minutes, and begin the next round.
Ideally, try to perform this exercise 3 times per week on alternating days like Monday, Wednesday, Friday!
Round 1 Upper Body:
12 reps - Push Up & Row with Dumbbells
12 reps - Dumbbell Bicep Curl to Shoulder Press
12 reps - Dumbbell Shoulder Scaption
12 reps - Dumbbell Rear Delt Fly
2 minutes rest
Round 2 Lower Body:
12 reps - Dumbbell Goblet Squat
12 reps - Dumbbell Sprinter Lunges (each side)
20 reps - Dumbbell/Kettlebell Swings
2 minutes rest
Round 3: Repeat Upper body
2 minutes rest
Round 4: Repeat Lower Body
2 minutes rest
Round 5: Core
60 seconds - plank
15 reps - Side Plank - Thread the Needle
1 minutes rest
Round 6: Repeat Core
Cool down
If this workout is too hard:
Try doing the lower body exercises as bodyweight exercises with no dumbbells
Use lighter weight. If you can only complete the workout using 2 lb weights for bicep curls and shoulder presses, that’s okay!
If this workout is too easy:
Try 3 rounds each upper and lower body.
If you have heavy enough dumbbells, you can make this quite a challenging workout. This is a muscular endurance focused workout, but you can induce hypertrophy with adequate increase in volume OR increase in intensity (the weight of the dumbbells you’re using).
Download the workout!
What this workout does not include:
Personalized Programming and Periodization
Alternative Exercises (based on available equipment or personal limitations)
Alternative Workout Splits based on your schedule
How to Break Plateaus
Progressions and Regressions
Exercise Tempo selection
Form Check
Corrective Exercises
Nutrition Advice
Mobility Training
Flexibility Training
Ab/core Training
Cardio Fitness Training
Warm Ups & Cool Downs
If you’d like to ensure you’re safely and effectively reaching your goals, consider my personal training services to help you through your journey!
Schedule a quick call with me to get started.
Everett Miner, NASM-CPT @minerfit