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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.
  • May be scaled to any level.

Warm Up

3 Rounds

200m Run
10 Air Squats (Video)
10 Curtsy Lunges (each side) (Video)
10 Ankle Rotations (each way)

Workout

5 Rounds

10 Dumbbell Thrusters (Video)
10 Burpees Over Dumbbell (Video)

Start and finish this workout with a 400m run.

Workout Modifications

400m Run
100 Double Unders (Video)
100 Mountain Climbers (Video)

Dumbbell Thrusters
10 Crush Grip Dumbbell Thrusters (Video)
5/5 Single Arm Dumbbell Thrusters (Video)

Burpees Over Dumbbell
Regular Burpees (Video)

Accessory Work

Dual Dumbbell Squats (Tempo) (Video)

3 Sets of 4-8 reps
Rest at least 2 minutes between sets.

Select a rep range that is around 8/10 in terms of effort for your available dumbbell weight. You should only have 1-2 reps in the tank after each set.

4441 Tempo

4s Negative
4s Pause
4s Ascending
1s Pause at the top

*Tempo not shown in the video example

Goblet Cossack Squats (Video)

3 Sets of 6-10 reps (each leg)
Rest 90 seconds between sets.

Accessory Work Modifications

Dual Dumbbell Squats
Goblet Squats (Video)

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

10 Burpees (Video)
5 Inchworms (Video)
10 Leg Raises (Video)
10 Push-Ups (Video)

Workout

10 Rounds

12 Dumbbell Deadlifts (Video)
9 Dumbbell Hang Power Cleans (Video)
6 Dumbbell Push Press (Video)

Workout Modifications

Dumbbell Deadlifts
14 Single Dumbbell Deadlifts (Video)

Dumbbell Hang Power Cleans
14 Alternating Single Arm Dumbbell Hang Power Cleans (Video)

Dumbbell Push Press
4/4 Single Arm Dumbbell Push Press (Video)

Accessory Work

Dumbbell Floor Press (Video)

3 Sets of 8-12 reps
Rest 90 seconds between sets.

Bent Over Dumbbell Row (Video)

3 Sets of 8-12 reps
Rest 90 seconds between sets.

Select a rep range that is around 8/10 in terms of effort for your available dumbbell weight. You should only have 1-2 reps in the tank after each set.

Accessory Work Modifications

Dumbbell Floor Press
Crush Grip Dumbbell Floor Press (Video)

Bent Over Dumbbell Row
Crush Grip Bent Over Dumbbell Row (Video)

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

30 Pogo Jumps (Video)
10 Bench Dips (Video)
10 Flutter Kicks (each side) (Video)
30-Second Plank (Video)

Workout

For Time

50-40-30-20-10 reps of

Dumbbell Front Rack Squats (Video)
Push-Ups (Video)
Double Unders (Video)

Workout Modifications

Dual Dumbbell Front Rack Squats
Goblet Squats (Video)

Push-Ups
Handstand Push-Ups (Video)

Double Unders
2x Single Unders (Video)
Jumping Jacks (Video)

Accessory Work

Crush Grip Dumbbell Curls (Video)

3 Sets of 8-12 reps
Rest 90 seconds between sets.

Diamond Push-Ups (Video)

3 Sets of 8-12 reps
Rest 90 seconds between sets.

Select a rep range that is around 8/10 in terms of effort for your available dumbbell weight. You should only have 1-2 reps in the tank after each set.

Core Work

3 Sets

30 Weighted Russian Twists (Video)
20 Butterfly Sit-Ups (Video)
10 Leg raises (Video)

Rest as needed between sets.

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

200m Run
5 Single Leg Glute Bridges (each side) (Video)
10 Cat Cows (Video)
10 Scorpions (each side) (Video)

Workout

EMOM 12
(Every minute on the minute for 12 minutes)

Min 1: 10-20 Alternating Dumbbell Snatch (Video)
Min 2: 8-15 Burpees Over Dumbbell (Video)
Min 3: 20-30 Dumbbell Hop Overs (Video)

For dumbbell hop overs, there and back is 1 rep.

Feel free to perform either a touch and go dumbbell snatch variation (shown above) or a dead stop variation (Video)

Workout Modifications

Scale up or down number of reps each interval based on your level of fitness.

You should have at least 15 seconds of rest each minute.

Workout Flow:

Minute 0-1: 10 Alternating Dumbbell Snatch
Minute 1-2: 15 Burpees Over Dumbbell
Minute 2-3: 20 Dumbbell Hop Overs
Minute 3-4: 10 Alternating Dumbbell Snatch
Etc

Accessory Work

Dumbbell Deadlifts (Video)

3 Sets of 15-20 reps
Rest 90 seconds between sets.

Dumbbell Hip Thrusts (Video)

3 Sets of 10-15
Rest 90 seconds between sets.

Select a rep range that is around 8/10 in terms of effort for your available dumbbell weight. You should only have 1-2 reps in the tank after each set.

Accessory Work Modifications

Dumbbell Deadlifts
Single Dumbbell Deadlifts (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

30 Single Unders (Video)
5 Prone TYIs (5 reps in each position) (Video)
5 Up Down Planks (each side) (Video)
10 Sit-Ups (Video)

Workout

AMRAP 12
(As many rounds as possible in 12 minutes)

6 Dumbbell Front Rack Reverse Lunge (6/6) (Video)
6 Devil Press (Video)
6 Dumbbell Hang Clean & Jerk (Video)

Workout Modifications

Dumbbell Front Rack Reverse Lunges
8/8 Goblet Reverse Lunges (Video)

Devil Press
4/4 Single Arm Devil Press (Video)

Dumbbell Hang Clean & Jerk
4/4 Single Arm Hang Clean & Jerk (Video)

Accessory Work

Strict Banded Pull-Ups (Pronated) (Video)

3 Sets of 15-20 reps
Rest at least 2 minutes between sets.

Standing Dumbbell Strict Press (Video)

3 Sets of 8-12 (per arm)
Rest 90 seconds between sets.

Select a rep range that is around 8/10 in terms of effort for your available dumbbell weight. You should only have 1-2 reps in the tank after each set.

Accessory Work Modifications

Strict Banded Pull-Ups

Ring Rows (Video)
Table Rows (Video)
Bed Sheet Rows (Video)

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)