Dumbbell strength circuit
Six dumbbell exercises for 10 to 12 reps each, three rounds: a full-body strength circuit with one pair of dumbbells.
- Level
- Intermediate
- Duration
- 35 min
- Equipment
- Dumbbells
- Access
- FreeWorkout
Who it’s for: Exercisers with some gym experience and a pair of dumbbells, at home or in the gym.
A strength-focused circuit with one pair of dumbbells: a squat, a press, a row, a hinge, an overhead press and a thruster to finish each round. Rest only as long as you need between exercises, and 90 seconds between rounds.
Pick a weight you could lift for two or three more reps than the target with good form. If the shoulder press is the limiting exercise, it’s fine to use a lighter pair for the presses and a heavier pair for the squats and deadlifts.
What the session involves
- A short bodyweight warm-up
- Six dumbbell exercises for 10 to 12 reps each
- Three rounds, with 90 seconds of rest between rounds
- A 2-minute walk and stretch
The session
Warm-up
- 10 reps
- 8 reps
- 12 reps
Main set
3 rounds, 1 min 30 s rest between rounds
- 12 reps
- 10 reps
- Single-Arm Dumbbell Row10 reps
Each side
- 12 reps
- 10 reps
- 10 reps
Cool-down
- Walk and stretch2 min
Before you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Related
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