Quick Dumbell Workout
Filed Under Exercise · Tagged:
Who is short on time?
Time remains the #1 excuse for not getting exercise done. How hard is it really to own just a few dumbbells and get in a quick workout like this?
The first thing in the morning is the best time to do it. You’ll start your day off feeling great just because all day long you will know you did something important for improving your health.
Here is a quick 5 exercise circuit dumbbell workout for you.
If you are finding these workouts:
1) Too challenging?
2) Too easy?
3) You like some of them but you have an injury that prevents you from doing part of the exercises?
Click here to find out how you can have your own
Quick Dumbbell Workout: Do anywhere from 8-12 repetitions of each exercise without resting, and repeat 3-4 rounds.
DB Stationary lunges, both sides
DB Reverse fly
DB Squat and press
DB push-ups (add renegade rows for more challenge!)
DB Russian twists
Dumbbell Stationary Lunge, do 8-12 reps each side
Dumbbell Reverse fly-- keep your back straight, abs tucked in tight!
dumbbell squat and press
Dumbbell push-ups--(you can add renegade rows between each push-up repetition for more challenge)
If you can't do this with your legs up, put your heels on the floor with your knees bent. You can use a single dumbbell in place of the medicine ball. Touch the dumbbell down on the floor each time.
"The effects of coaching with Lauren have lasted even beyond the time that we spent together during our sessions. Her ability to be gently honest helped me to stop making excuses and actually DO what I had set out to achieve. I honestly feel that that I would not be as committed to living a healthy life if it were not for the continued encouragement and challenges presented to me by my coach."
These are very good, Lauren. I appreciate you providing strength-building exercises like this. Are you using the same level of weights in each exercise? They appear to be different. I’m guessing that with something like the fly, we would generally start with a lighter weight than the lunges or presses. Is this correct?
You are correct that I changed weights… at least for the pictures. Whether or not you change weights might depend on your goals or how many dumbbell sizes you have available.
If you have the range of dumbbells, have them right there and ready since there is no rest between the exercises until you complete all 5. If you want to go for speed/aerobic, using only one set of dumbbells, then yes, do the circuit with the weight from the exercise that uses the lightest weight. You may complete 8 reps of one of the exercises and 12 reps on others.
You might also consider starting light, and increasing the load with each set… even if you are decreasing the rep range.
*sigh* so many options!