INTRODUCTION
As many of use are (once again) stuck with home workouts. We thought we would put together another Home Dumbbell Workout. This one is kind of a descending ladder kind of workout. So each exercise has fewer reps than the exercise before. So as you fatigue, you do fewer reps.
What is great about this Home Dumbbell Workout is that you can take the format and make it work for the equipment or exercises that you like to do. This is just an example and one that we found good fun and simple. However, you can swap and change any exercises that you want. Feel free to experiment. Anyway, let us get into the main workout. Below is the Home Dumbbell Workout and after we will break it down.
THE WORKOUT
30 Minutes – AMRAP (As Many Rounds As Possible)
- Press Up X12
- CTF Burpee X10
- Deadlift X8
- Hang Cleans X6
- Thrusters X4
THE BREAKDOWN
We are going to start this Home Dumbbell Workout with 12 Press Ups. I like to do these on the dumbbells as I can do close grip press-ups and also getting a deeper range of motion. However, you can do them however you like and feel comfortable with.
After completing 12 reps, move straight onto 10 burpees. These are CTF (Chest to Floor) burpees or full burpees. So make sure you get your chest to touch the floor, then, explode and jump back up bring your hand up behind your head. Complete 10 reps of these and then move onto 8 deadlifts. I prefer to do these with the dumbbells beside me, complete 8 reps, touching the dumbbell against the floor before starting the next rep.
Then we move onto 6 Hang cleans, You can either do this dual or single dumbbell depending on your preference, weight and strength. Lastly, we are going to complete 4 thrusters. If you find your dumbbells too heavy to do single thrusters. Use one dumbbell but grip it in both hands (Similar to a goblet squat) and perform a thruster.
After you have completed the round you will rest as needed and then repeat. Repeat as many times as you can in 30 minutes. So aim to keep rests to a minimum. You will find that as you progress through the rounds, you will take longer rests. This is natural due to fatigue.
TIPS & TRICKS
- If may need two Paris of dumbbells if you can’t complete the reps on the exercises with the same weight.
- The Cleans and the thrusters you can either do them with two dumbbells or do them single arm. Depends on the weight of the dumbbells and your strength.
- Counts how many rounds you complete and that is your score. If you perform this exercise again this is the score to beat.
- If you find that you run out of time partway through a round, count the reps you have completed and add that to your score. For example, you might finish with something like 4 rounds and 22 reps. Or you could just do reps and say you completed 62 reps (There are 40 Reps per round).
CONCLUSION
As we mentioned at the start, feel free to chop and change the exercises. This is just our example of a home dumbbell workout. However, you can modify it to suit your needs. If you do end up creating your home dumbbell workout from this one, let us know! We would love to see what you have all created! Send us a message over on our Instagram!
If you want loads more workouts like this make sure to download our home workout application. Free to download and use and contains loads of workouts and also dozens of features to help you in your fitness journey. Free to download and free to use! You can download here or click the icon below.
Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.