At Home Dumbbell Workout Part 1

Don't have time to get to the gym and want a quick and effective at home workout? Everything below can be done from home with as little as 1 set of dumbbells.

Almost everything will be done as a superset. If you see 1-4 exercises listed, you will do all the exercises and then rest. Keep the rest short.

DAY 1

#1

WARM UP

*Keep rest times under 30 seconds

Squats

Push Ups

Sit Ups

Mountain Climbers

4 sets of 10

#2

Dumbbell Goblet Squats with brief hold at bottom (2 seconds) (hold 1 dumbbell at your chest)

Dumbbell Rows with brief hold at top (2 seconds)

Close Grip Push Ups

3x15

#3

Dumbbell Lunges Left Leg

Dumbbell Deadlift

Dumbbell Lunges Right Leg

Dumbbell Bench (if you don't have a bench - Lie on the floor and do it)

3x15

#4

Dumbbell Straight Leg Deadlift or Romanian Deadlifts

Shoulder Taps (push up position, no pushups - Right Hand Taps Left Shoulder, Left Hand Taps Right Shoulder)

2x20

#5

Abs (with 1 Dumbbell if you can)

Sit-Ups

Russian Twist

Leg Raise (hold dumbbell up in the air over your chest and raise legs to dumbbell)

Reps will be 20, 15, 10, 20 (so 4 sets with changing reps)

DAY 2

#1

WARM UP

Jumping Jacks

Mountain Climbers

Russian Twist

3x20

#2

Dumbbell Shoulder Press

Dumbbell Curls

Dumbbell Kick Backs

4x12

#3

Dumbbell Lateral Raises

Dumbbell Hammer Curls

Dumbbell Overhead Extension

3x15

#4

Dumbbell Upright Rows

Dumbbell Crossover Curls

Dumbbell Kickbacks

Close Grip Pushups

3x15

#5

ABS

Bicycles

Crunches

Bicycles

Leg Raises

3x15

Suggestion Equipment:

Dumbbells:

https://amzn.to/3MBVMfH

Ab Mat:

https://amzn.to/3MCVtRL

Protein Powder:

https://amzn.to/3MEpG30

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Need some help? Contact us about signing up for a FREE In-Person workout at our club in Narberth, PA: team@oharafitness.net