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Dumbbell Program 1-Week Sample

Dumbbell Program Details:

  • 12 weeks of intelligently structured workouts.
  • 5 days per week of progressive training.
  • Warm-ups, Accessory, and Mobility work included.
  • May be performed with a pair or just a single dumbbell.
  • Exercise demonstrations in a video format.
  • Scalable to any level of fitness or experience.

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)

Workout

5 Rounds

9-6-3 reps of

Burpee (Video)
Double Dumbbell Thruster (Video)

Rest 2 minutes between rounds

Time Cap: 20 Minutes

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.

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

2:00 Pigeon Pose (each side) (Video)
1:00 Couch Stretch (each side) (Video)
1:00 Saddle Pose (Video)
1:00 Puppy Dog Stretch (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

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

1:00 Seated Straddle Stretch (Video)
1:30 Pigeon Pose (each side) (Video)
1:00 Seated Forward Fold (Video)
2:00 Saddle Pose (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

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

1:30 Low Dragon Stretch (each side) (Video)
1:30 Half Saddle Stretch (each side) (Video)
1:00 Supine Twist (each side) (Video)
1:00 Single Leg Forward Fold (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)

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

1:00 Bottom of The Bench Dip Stretch (Video)
:30 Kneeling Triceps Stretch (each side) (Video)
1:00 Thread the Needle (each side) (Video)
:30 Seal Stretch (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

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

1:30 Frog Stretch (Video)
1:00 Couch Stretch (each side) (Video)
1:00 Supine Twist (each side) (Video)
1:00 Puppy Dog Stretch (Video)