Dumbbell Timed Full Body Workout 1

The Dumbbell Timed Full Body Workout 1 is a circuit of 6 resistance/strength training exercises with each exercise being performed for 10 reps (some exercises will require 5 reps per right and left side). This is a resistance/strength training workout that incorporates cardio with the timed workout structure.

With the timed workouts, each round is set for a period of time instead of number of exercises. The length of time per round varies on your fitness level. For example, a beginner could start with five 3-minute rounds while someone with more fitness experience could complete  eight 5-minute rounds. The goal is to complete as many exercises as possible within the round so after you complete the final exercise in the circuit, start back at the top with first one. Because the breaks you take each round may vary, be sure to take notes of when you take each break and for how long with every round. After each round take a 1-2 minute break (longer if you need it) before starting the next round. Use this extended break time to record your notes from each round. When you revisit this workout, you can refer back to your notes and try to best your previous performance.

Before you start this workout routine and any one of our workout routines, be sure to review the demos for each exercise and practice them until you are confident in your ability to do them correctly. DO NOT compromise form or technique to finish a rep or set! Pick weights that you can comfortably manage with slow and controlled range of motion and use as few sets of dumbbells as possible to maximize workout efficiency (two or three is ideal). If you are not sure how which weight to use start off with a lighter set. You can always use a heavier set of dumbbells for the next round.

Warmup for 3-5 minutes by practicing the exercises that you will be performing. After each round take a 1-2 minute break (longer if you need it) before starting the next round. Use this extended break time to record your notes from that round including any mid circuit breaks you took and the number of reps you completed. When you revisit this workout, you can refer back to your notes and try to best your previous performance. And don’t forget to stretch! Particularly any areas that feel sore or tight.

 

WORKOUT BREAKDOWN

Full Body: Resistance/Strength, Cardio | Time: 20-30 minutes | Rounds: 5-8 | Reps: 10 per exercise | Equipment: Dumbbells, Bench

If you cannot view video on your mobile device CLICK HERE

THE WORKOUT
Dumbbell Squats (10 reps)
Dumbbell Bicep-Shoulder Press (10 reps)
Dumbbell Step Ups (5 reps per side)
Dumbbell Bent Over Rows (10 reps)
Dumbbell Lunges (5 reps per side)
Dumbbell Bench/Chest Press (10 reps)