Dumbbell Progression Workout

Full-Body Dumbbell Workout -- takes under 30 minutes to completeAll you’ll need for today’s workout is a set of dumbbells. There’s not really any jumping around involved, so this would be a good one if you’re working out at home and have to be conscious of downstairs neighbors or sleeping family members.

Dumbbell Progression Workout

Equipment I Used:

  • Set of 10-lb dumbbells
  • Exercise mat

This workout is made up of four “progressions” and each one is two minutes long. Every 30 seconds, you’ll add a move to the progression. So the last 30 seconds of your two minutes, you’ll be doing a four-part exercise sequence.

For clarity, here’s the breakdown of the first progression:

  • 0:00 – 0:30 | Forward lunges on the left leg.
  • 0:30 – 1:00 | Add in a hammer curl: lunge forward, step back to standing, one hammer curl, lunge forward, step back to standing, one hammer curl …
  • 1:00 – 1:30 | Add in a lateral lift: lunge forward, step back to standing, hammer curl, lateral lift, return arms to starting position by reversing the sequence, lunge forward, step back to standing …
  • 1:30 – 2:00 | Add in a shoulder hinge: lunge forward, step back to standing, hammer curl, lateral lift, shoulder hinge, return arms to starting position by reversing the sequence, lunge forward, step back to standing …

Once you complete each of the four progressions, rest for 30-60 seconds and repeat from the top twice more (for a total of three times). The whole workout will take you 25 minutes depending on length of rest. Full-Body Dumbbell Workout -- takes under 30 minutes to complete

I’m going to update this post later today with exercise descriptions, but just wanted to get it posted early in the day for anyone familiar with these moves looking for a good burn ASAP! Full-Body Dumbbell Workout -- takes under 30 minutes to complete

WEARING | hoodie & shorts: c/o Graced by Grit / sneakers: Nike

If you like my outfit, get excited—Graced by Grit is one of this week’s giveaway sponsors! Details coming your way Sunday. 🙂

Happy Humpday! signature

(Visited 25,218 time, 1 visit today)

Comments

  1. Thanks for the workout! I always love all your graphics and this one is super bright and makes me want to go do this workout outside haha. I definitely like adding weight to my workouts so thanks for sharing!

  2. lookin’ mighty toned, girl.

    those shorts are great on you!

  3. I can’t wait to try this. I always appreciate workouts that don’t have a lot of jumping around. My downstairs neighbor does not appreciate that so early in the morning!

    • I hear ya–I used to live on the fifth floor and I’m pretty sure the apartment below me wanted to kill me for doing burpees at 6AM haha

  4. This is such a unique workout! The only dumbbells I have at home are 10lbs, so this looks absolutely perfect.

  5. Thanks for this! I just did 2 rounds and am going to sub a run outside for the third. I love that there was enough going on to keep me from getting bored. Cheers!

  6. I absolutely love that yellow top!

    Connie | Sponsored by Coffee | Bloglovin’

  7. Yes! Love the outfit!

  8. Holy moley, my butt wasn’t ready for that workout. The third round of lunges really kicked it. It was awesome.Thanks!!!

  9. These pictures are very illustrative of each step of the work.

  10. My Bootcamp Crew abandoned me for the Easter holidays, so this was a goodie to do at home …. Phew, that third circuit tho!! Thanks a mill

  11. These pictures are SO good! Love Graced by Grit!

    What program do you use to design these beautiful layouts?!

  12. Love this and all your workouts! Thanks!

  13. Well, I am drenched! This is so different from so many circuit workouts. Would love to see more like it! Thanks so much!

  14. I LOVED this one! Hope to see more like it!!

  15. Like to try this. But don’t know how I am a newbe

Share Your Thoughts: