Functional Dumbbell Program 1-Week Sample
Dumbbell Program Details:
- 12 weeks of intelligently structured workouts.
- 5 days per week of progressive training.
- Warm-ups, accessory work, and mobility routines included.
- May be performed with a pair or just a single dumbbell.
- Movement modifications for any level of experience or fitness.
- Exercise demonstrations in a video format.
- Instant downloadable eBook format.
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
5 1¼ Air Squat (Video)
10 Bootstrapper (Video)
10 Alternating Forward Lunge (5/5) (Video)
Aerobic work is any low impact aerobic activity (run, bike, skip) that will elevate your heart rate.
Workout
5 Rounds
9-6-3 reps of
Burpee (Video)
Double Dumbbell Thruster (Video)
Rest 2 minutes between rounds
Time Cap: 20 Minutes
How It Works
Perform 9 burpees, 9 thrusters, 6 burpees, 6 thrusters, 3 burpees, 3 thrusters for 5 rounds. Rest 2 minutes between each round.
Movement Substitutions
The full version of this program includes modification & substitution options for all workout movements.
Accessory Work
3 Rounds (For Quality, Superset)
8-12 Rear Foot Elevated Split Squat (Video) (each side)
Accumulate 30-Seconds Single Leg Wall Sit (Video) (each side)
Rest 90 seconds between rounds
A superset is performing a set of two different exercises back-to-back with minimal rest in between.
Extra Work
50 Calf Raise (Video)
Accumulate the indicated number of reps. Break up reps and rest as required to maintain proper form.
Cool Down
1-Minute Couch Stretch (each side) (Video)
1-Minute Pigeon Pose (each side) (Video)
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Strict Push-Up Burpee (Video)
10 Banded Pull-Apart (Pronated) (Video)
30-Seconds Straight Arm Plank Hold (Video)
Workout
6 Rounds
12 Double Dumbbell Hang Clean (Video)
12 Double Dumbbell Push Press (Video)
12 Push-Up (Video)
Time Cap: 15 Minutes
Use weight that will allow you to perform at least the first two rounds of each dumbbell movement unbroken (without putting the dumbbells down).
Movement Substitutions
The full version of this program includes modification & substitution options for all workout movements.
Accessory Work
3 Round (For Quality, Superset)
8-12 Single Arm Seated Dumbbell Press (Video) (each side)
8-12 Chainsaw Row (Video) (each side)
Rest 90 seconds between rounds
Extra Work
50 Seated Banded Row (Video)
Accumulate the indicated number of reps. Break up reps and rest as required to maintain proper form.
Cool Down
30-Seconds Wall Chest Stretch (each side) (Video)
1-Minute Wall Lat Stretch (Video)
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Squat Jump (Video)
10 Scorpion (5/5) (Video)
30-Second Hollow Hold (Video) or Tuck Hollow Hold (Video)
Workout
For Time
40-30-20-10 reps of
Alternating Single Arm Dumbbell Snatch (Video)
Dumbbell Goblet Squat (Video)
Time Cap: 15 Minutes
How It Works
Perform 40 alternating dumbbell snatches, 40 goblet squats, 30 alternating dumbbell snatches, 30 goblet squats and so on. Pace yourself in rounds of 40 and 30. Take breaks as needed (for example: perform 10 snatches, break 10 seconds, perform 10 more snatches etc.)
Movement Substitutions
The full version of this program includes modification & substitution options for all workout movements.
Accessory Work
3 Rounds (For Quality, Superset)
8-12 Alternating Dumbbell Curtsy Drop Lunge (Video) (each side)
8-12 Weighted Glute Bridge (Video)
Rest 90 seconds between rounds
Extra Work
50 Lying Banded Hamstring Curl (Video)
Cool Down
1-Minute Supine Twist (each side) (Video)
1-Minute Elevated Standing Hamstring Stretch (each side) (Video)
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
10 Plank Shoulder Tap (Video) (5/5)
20 Flutter Kick (Video) (10/10)
10 Reverse Lunge into High Knee (Video) (5/5)
Workout
AMRAP 20 Minutes
(As many rounds and reps as possible in 20 minutes)
2-4-6-8-10-12-14…reps of
Double Dumbbell Hang Clean & Jerk (Video)
Burpee Broad Jump (Video)
How It Works
Perform 2 dumbbell hang clean & jerks, 2 burpee broad jumps, 4 dumbbell hang clean & jerks, 4 burpee broad jumps and so on. Continue adding 2 reps per each movement until 20 minutes is up.
AMRAP is an acronym for “as many rounds and/or reps as possible.” AMRAP workouts involve doing as many repetitions of an exercise as possible during a set amount of time, without resting (or with very limited resting).
Movement Substitutions
The full version of this program includes modification & substitution options for all workout movements.
Accessory Work
3 Rounds (For Quality, Superset)
8-12 Single Dumbbell Crush Grip Bicep Curl (Video)
8-12 Bench Tricep Dip (Video)
Rest 90 seconds between rounds
Extra Work
50 Banded Tricep Extension (Video)
Cool Down
30-Seconds Leaning Tricep Stretch (each side) (Video)
1-Minute Child Pose (Video)
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
10 Half Kneeling Chop & Lift (Video) (5/5)
20 Mountain Climber (Video) (10/10)
5 Kang Squat (Video)
Workout
5 Rounds
Run 200m
12 Double Dumbbell Deadlift (Video)
12 Burpee Over Dumbbell (Video)
12 Pull-Up (Video)
Time Cap: 20 Minutes
How It Works
May replace pull-ups with 12 dumbbell bent over rows or 12 gorilla rows (use kettlebells or raise dumbbells 6 inches off the ground). Perform strict or kipping pull-ups, athlete’s choice.
Movement Substitutions
The full version of this program includes modification & substitution options for all workout movements.
Accessory Work
3 Rounds (For Quality)
20 Alternating Leg V-Up (Video) (10/10)
20 Russian Twist (Video) (10/10)
20 Flutter Kick (Video) (20/20)
Rest 90 seconds between rounds
Cool Down
1-Minute Seal Stretch (Video)
1-Minute Butterfly Stretch (Video)