INTRODUCTION
We have received a lot of requests to create a home workout with dumbbells only. We have loads of these on our Members Area on our Application (Sets & Reps in the App Store). However, we thought we would put together one for everyone. This is going to be exactly what the title says, A home workout with Dumbbells only.
It is going to be a full body workout. It will be more of a functional/CrossFit (It will be a timed workout) workout than a bodybuilding one. However, it will still give you a good pump, push your strength and grip while at the same time getting your heart rate up and those calories burnt. As with all our workouts, we will show you the workout below and then go over it after, so if you do not understand anything in the workout we will explain it all after. We have also put together some top tips to remember while performing this workout so make sure to give them a read after. So let us begin and have a look at the workout.
WORKOUT
- Set 1: 21-15-9 X2
- Press Ups
- Bent Over Row (Double)
- Set 2: 15-12-9 X2
- Push Press
- Snatch (Single)
- Set 3: 21-15-9 X2
- Goblet Squats
- Deadlifts (Double)
THE BREAKDOWN
This workout is split up into 3 sets/rounds/Superset (however you want to call them). You have to perform each set twice, have a rest and then move on to the next one. Each set is targeting a specific part of your body. The whole workout is based on a 21-15-9 format. Which, if you have seen any of our other workouts you will know we love this format. However, there are a few changes made to it. So let us go over the first set.
Set 1:
Set 1 is a chest and back focused set. We are starting the set by performing 21 Press Ups. You want to perform these on the dumbbells so you can go down that extra bit, plus it will allow you to get up and go straight into the 21 Bent over rows. Which need to be done both arms together. After completing 21 of each you then go straight back into the press-ups doing 15 reps this time, and then 15 reps of the bent-over rows. Lastly, you perform 9 reps of each. Each set should have minimal rest between them. You want to aim to complete the round as quickly as possible. After you have finished have a short rest (60-120 Seconds) then repeat the set, have another rest then move straight onto set 2.
Set 2:
Set two is very similar to set one except the exercises and reps have changed. You are going to start by completing 15 Press-ups, then go straight into 15 Single Arm Snatches. Complete that then go straight into 12 reps on each and the 9. Again as with the previous set, you want to aim to complete the round as quickly as possible. After you have finished have a short rest (60-120 Seconds) then repeat the set, have another rest then move straight onto set 2.
Set 3:
The final set is a leg based set. You are going to perform the same rep scheme as the first set, except you are going to change the exercises. You are going to start with a goblet squat and then go into a dumbbell deadlift. Doing the 21-15-9 reps. You want to aim to complete the round as quickly as possible. After you have finished have a short rest (60-120 Seconds) then repeat the set. Once you complete the second round you are done. You can relax.
TOP TIPS
- If your dumbbells are to light complete the snatches both arms together not single.
- In set 1 perform the press ups on the dumbbells allowing you to go straight into the bent over row.
- I prefer to do dumbbell deadlifts with the dumbbell by my side.
- If you find 21-15-9 to easy you can add another set each side (28-21-15-9 or 21-15-9-3). Or you can do another set and do 3 of each.
- If you find your dumbbells are too heavy, you can reduce the reps (Decrease three reps at a time) or drop the second set.
- If you really want a challenge, ad another set onto each round. So perform each set 3 times. You will find that the 3 sets is so much harder.
- Take a note of your time that you completed the workout in. After a few days you can attempt the workout again and see if you can perform it quicker.
CONCLUSION
That was our home workout with Dumbbells only! You can alter the workout however you like! Swap out exercises and reps! Even expand it and add more sets if needed! You could add an arm superset onto the end! If you do decide to change it up, let us know over on Instagram! We would love to see everyone’s workout ideas! We have a few more workouts like this in the works, so we will be posting a lot more home workouts with minimal equipment soon!
We have already posted a fair few workouts, If you want to have a look at out just head over to this page and you will see all the workouts we have made. You can also just search for “workout” in the blog search bar. I am sure there is something there for everyone.
Remember if you want more workouts like this, then head over and give our workout Application a look. Our free app contains hundreds of workouts as well as many other features to help you in your fitness journey! We want to help you as much as we can! Any questions you might have let us know on our advice page!
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.