Workout 6: All dumbbells! All the time!
July 17th, 2008 | Published in Workout ideas | 22 Comments
routine 1: conventional split
This is a good workout for folks who have minimal equipment, and/or who are just starting out with a basic dumbbell set. Beginners should start with the higher end of the recommended rep range, and begin with 1-2 sets of each exercise instead of 3, working gradually up to more sets after a month or so. This workout is meant to be done every other day, alternating days.
Notation: Exercise sets x reps
For example: bench press 3 x 8 is 3 sets of 8 reps per set
day 1 – lower body
- dumbbell squat OR sumo deadlift (aka plie squat)
3 x 10 – 15 - dumbbell stiff-legged deadlift OR one-legged dumbbell deadlift OR dumbbell step-up
3 x 10 – 15 - single-legged calf raise
3 x 10-15 - ab crunches or swissball crunches
3 x 8-10
day 2 – upper body
- one-arm row
3 x 10-15 - lying dumbbell press OR pushups
3 x 10-15 (or as many pushups as you can do per set) - standing overhead dumbbell press
3 x 10-15 - lower back exercise of choice
3 x 10-15
routine 2: lo-tech ass-busting
This one combines dumbbell exercises with bodyweight exercises for some strength-endurance and conditioning benefits. Good if you play sports, and as part of a fat loss program. Not your Curves circuit training, baby!
You can do this workout 3 or 4 times per week, alternating day 1 and day 2. Another option if you’re after fat loss is to do this 2 times weekly then add 2 or 3 other days of interval cardio.
Circuit: go through the following exercises in order, with 10 to 30 seconds rest between sets. To keep track of progress, you can count both total workout duration and number of circuits. To make it easier, increase the length of the rest periods. To make it harder, add reps to each set, increase the speed at which you perform the reps, and/or shorten the rest periods. There isn’t really any limit on the number of reps per set — this isn’t a “toning” workout and if you went for ultra-high reps you would still be a badass.
Start with 10 reps per set and have some fun with it. Once you’ve completed the total circuit, finish up with a few sets of midsection work (e.g. abs, low back, etc.). Keep the total duration of the circuit short and sweet, no more than about 20 minutes. Even 10 minutes will kick your butt if you’re working hard at this, so get in there and give ‘er!
If you have other low-tech stuff you like to do, such as sandbag lifting, sledgehammer swinging, or stair running, feel free to add it to the circuit. Just keep the total time to about 20 minutes. Aim for intensity and “density” (i.e. the amount of work done in the given time), rather than an extended session.
day 1 – circuit A
- dumbbbell swing
- dumbbell squat + overhead press combo
Squat down holding dumbbells at shoulders, then press up smoothly as you ascend from the squat. Lower dumbbells to shoulders before squatting down again. - horizontal pullups
If you’re at home, you can use a sturdy table for these — just lie with your head underneath and legs poking out, grab the tabletop with an underhand grip, and pull up while keeping your body straight like a plank. If you don’t have anything you can use, do regular dumbbell rows instead.
day 2 – circuit B
- dumbbell snatch
- dumbbell hang clean + push press
- dumbbell burpee, aka squat thrust
Holding dumbbells, squat down and place dumbbells on the floor. Kick your feet back. Do a pushup with hands still on dumbbell handles (you may need to fiddle a bit to find the proper dumbbell alignment). Kick your feet fowards. Once you have a secure footing, bring your chest up and jump up as high as you can (i.e. don’t try to jump up when curled up and crouched; jump up from a squat position). If this is too tough to start, do regular burpees.
March 10th, 2009at 9:33 am(#)
Hey Krista!
Some of the links in this page are broken… not normally a big deal but I gotta be truthful here… I MUCH prefer your instruction for exercises vs. the ones I could find when googling. They tend to get it wrong (like telling me the proper posture for a squat is to go until your thighs are parallel to the floor, instead of all the way down). I’d love to see at least some written description of these exercises :)
March 10th, 2009at 9:40 am(#)
Thanks for letting me know – I hope to eventually improve the exercise database and descriptions, ’cause I agree, my commentary is vastly superior. :) :)
March 24th, 2009at 12:58 am(#)
I would love more dumbbell/barbell routine ideas. I’m getting back into weight training with a PowerBlock setup and would love tips on how to keep gaining strength. :)
Thanks for this website; it has been extremely helpful!
March 26th, 2009at 7:39 am(#)
can routine #1 be done with a break at the end of the four exercises or should you take a break between each?
April 10th, 2009at 12:10 am(#)
Thank you so much for your site, I have been reading it and referring others for years. I have definitely become healthier because of it.
I also love routine two. I mix it up with biking. It is great because it keeps me sweating and strong. When I first started doing it two years ago, it kicked my arse into shape so fast. It is fun, rewarding and great for my short attention span.
May 22nd, 2009at 12:49 pm(#)
This routine was great before, and in the current economy it’s even better. I can’t afford a gym pass anymore, but a run in the park followed by a dumbbell routine is easy on my wallet (if not so easy on my muscles!).
Your site is the best. :)
May 26th, 2009at 4:45 pm(#)
I’m a little confused–for the second set of exercises, the circuit, are we only supposed to go through the circuit once? As many times as we feel we can fit into 20 minutes? Or work up slowly as we get stronger?
May 27th, 2009at 6:28 am(#)
You can go through as many times as you want. I’d say just go for as many times as you can do in 20 min. You can rest between circuits if you want. Or not. Up to you.
May 27th, 2009at 11:43 am(#)
Haha…great thanks. I did Circuit A yesterday before I saw your response. After the first set I thought to myself: “Well of course she means more than once, because this is so easy!”
Around the end of the second circuit I thought: “Oh my god do I have to do this again?” If you’re new to the exercises seeing them on paper (or youtube) makes them seem deceptively easy (especially the dumbbell swing).
It was a great workout, can’t wait to try circuit B tomorrow!
May 27th, 2009at 12:39 pm(#)
[...] last night I started lifting weights again (using Krista’s dumbbell circuit ) and today I’m going to run home (as long as it isn’t pouring when I leave). I also [...]
May 27th, 2009at 2:01 pm(#)
Hi Krista,
What do you recommend for lower back exercises?
May 27th, 2009at 5:50 pm(#)
See the lower back injury rehab section of this site.
http://www.stumptuous.com/category/ouch
July 11th, 2009at 3:56 pm(#)
Hi Krista -
I’ve spent a lot of time on your site and have learned a lot, never tried one of the workouts until today. I’ve been working out with weights for a while, am in a rut. Tried ‘circuit a’ above this afternoon and totally underestimated it. Wow! I’m feeling it now!
Thanks for being such a great resource!
July 13th, 2009at 2:25 pm(#)
Wow… did ‘circuit b’ for 20 minutes today… I’m considering just lying down on the floor for a few minutes… :-) Thanks again!
July 30th, 2009at 11:08 am(#)
The circuits rock! They kicked my ass, but I love it! :)
August 6th, 2009at 5:12 pm(#)
I am new to doing weights and I have started doing routine 1 but I am unsure on how much weight I should lift. Any suggestions would be great :) My Doctor told me to build muscle to loose fat. Thanks
August 7th, 2009at 4:01 am(#)
Cath, look at the recommend reps and sets. Then try them. If it calls for 10 reps, try 10 reps with a weight.
Too heavy –> reduce the weight on the next set
Too light –> increase the weight on the next set
After some trial and error for the first couple of weeks, you’ll figure it out.
August 8th, 2009at 4:17 pm(#)
Ok Thank you :)
September 2nd, 2009at 3:37 pm(#)
mm mm good!! dumbbells!!! Short, but sweet. Next time I’m pressed for time but still want to get my workout in, this is where I’ll be!! :-) thanks tons.
November 23rd, 2009at 9:46 am(#)
Those two circuit workouts posted under routine #2 are kick-ass! I’m in my third week of this program (with some supplementary posterior chain work, due to having, literally, weak-ass glutes and hamstrings). That first week was pretty brutal (including one day when my legs were so sore I made my husband bring me breakfast), but on the third week I am down 1% bodyfat (with, of course, some dietary adjustments) and I’m noticing some small improvements in muscle definition as well. It’s also helping with my swimming stroke, since the deltoids are getting stronger more quickly, so I can really keep my elbows high and pull a lot harder. Yay Krista!
December 28th, 2009at 8:36 pm(#)
Loved routine #1! I’m used to a full body workout with days in between, so I did both upper and lower body tonight. I mixed it up by running up and down the stairs in my house, twice, after each set. WHEW! Kicked my ass, but makes me happy. I’m glad, because I was worried that I wouldn’t be able to bust my ass at home the same way I do at the gym. Silly Karen.
Great site, great tips, great routine! Thanks!
December 30th, 2009at 1:15 pm(#)
[...] By nowitstime My workout is based on the one by the fabulous Mistress Krista, in her All dumbbells, all the time! which was perfect for me, because dumb bells are all I’m starting with, [...]