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Writer's picturejosephaohara

At Home Dumbbell Workout Part 1

Updated: 6 days ago

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


WARM UP

*Keep rest times under 30 seconds


Squats

Push Ups

Sit Ups

Mountain Climbers

4 sets of 10


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


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


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


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

WARM UP

Jumping Jacks

Mountain Climbers

Russian Twist

3x20


Dumbbell Shoulder Press

Dumbbell Curls

Dumbbell Kick Backs

4x12


Dumbbell Lateral Raises

Dumbbell Hammer Curls

Dumbbell Overhead Extension

3x15


Dumbbell Upright Rows

Dumbbell Crossover Curls

Dumbbell Kickbacks

Close Grip Pushups

3x15


ABS

Bicycles

Crunches

Bicycles

Leg Raises

3x15


Suggestion Equipment:

Dumbbells:


Ab Mat:


Protein Powder:




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







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