Basic dumbbell workouts are one of the most typical training video requests I receive from my internet followers. For good reason, most people (like me) began our fitness journey at home with little more than a set of adjustable dumbbells.
My father had a York Barbell and Dumbbell set up in our basement when I was a kid. That set with the clumsy cement-filled weight plates, right? That's how I got started with weightlifting, and I'm sure you can relate.
I now conduct the majority of my weight training in a professional gym with all of the necessary equipment. However, every now and then, I'll find myself stranded with only the most basic equipment and forced to make do. And in the video footage below, that's exactly what happened...
A modest hotel gym was used for this entire body dumbbell workout. There were no barbells, bench presses, or squat racks in the gym. Dumbbells were the only free weights they had. This did not, however, prevent us from getting in a terrific workout. Simply watch the video below to see this high-intensity total-body circuit practice in action.
The whole workout comprises the following:
– Dumbbell Shoulder Press – Dumbbell Bench Press (Incline) – Dumbbell Row (Bent Over)
– Dumbbell Bicep Curls – Dumbbell Tricep Extensions – V-ups (also known as frog kicks) – Body Weight Squats
Do 15-25 reps for each exercise. Between sets, take a 30-60 second break (or just go set for set if you are working out with a partner). Perform 3–4 circuits. Keep the weight light for the first circuit and utilize it as a warm-up. Then you can increase the weight and push yourself in the other circuits.
Depending on your personal preferences and the equipment you have available, feel free to add or change alternative workouts. This workout is only a guide; it's not a set-in-stone plan that must be followed to the letter or it won't work. So it's entirely up to you if you want to do more or less workouts, etc.
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