Welcome to the first dumbbell workout program!
Try to select a weight for each exercise that is heavy enough to challenge you, but that you can still complete with proper form and have a few reps left in reserve.
Perform all reps and sets of each exercise before moving onto the next. Rest 1-2 mins between exercises.
The Program
Dumbell Bulgarian Split Squats
6-12 reps/side · Repeat 3 times
Works quads, hamstrings, glutes and calves
- Stand 2 to 3 feet in front of a flat bench or surface (chair, bed etc.), feet shoulder width, then move one foot back so that your toe is resting on the flat bench
- Slowly lower until your front thigh is parallel to the floor
- Driving through the heel of the front foot, elevate your leg back to the starting position as you exhale
- Keep your head up at all times and make sure your back is straight and chest is out while performing this exercise
Single-Leg Glute Marches
12-20 reps in total · Repeat 3 times
Works glutes, hamstrings and lower back
- Lie on your back, arms palms-down by your side and heels on the floor
- Lift hips up, then hold and sqeeze glutes hard at the top
- Proceed to lift one foot off the ground, pulling the knee toward your chin, hold, then place foot back on the ground and do the same with the other side
- Maintain full tension in the glutes as you switch from leg to leg, keeping hips up and high for the whole set
Single-Arm Dumbbell Rows
8-12 reps/side · Repeat 3 times
Works upper and lower back, posterior deltoids (shoulders) and biceps
- With one dumbbell on the floor, place your right knee on top of a bench, bend forward and place your right hand on the other end of the bench for support
- Use the left hand to pick up the dumbbell and hold the weight while keeping your lower back straight and the palm of your hand facing the bench
- Pull the dumbbell up to the side of your lower abdomen, pulling the shoulder blade back at the top while keeping your torso stationary.
- Lower the weight back down, allowing the shoulder blade to move forward slightly at the bottom of the position, but ensuring the torso remains stationary
Dumbbell Floor Press
8-12 reps · Repeat 3 times
Works pectorals, anterior deltoids (shoulders) and triceps
- Grab dumbbells with an overhand grip and lie flat on your back with bent knees and feet firmly planted on floor
- Extend elbows to a 90-degree position, triceps resting on floor, while holding dumbbells above your chest
- Exhale and brace your core while simultaneously pushing the dumbbells toward the ceiling
- Pause, and slowly lower back to staring position for one rep
Dumbbell Standing Reverse Flys
10-15 reps · Repeat twice
Works upper back, lower back and posterior deltoids (shoulders)
- Stand up, holding a pair of dumbbells, then hinge from the hips until your body is almost parallel to the floor
- Allow the arms to hang straight down from the shoulders with palms facing each other
- Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids (shoulder muscles)
- Slowly lower the dumbbells back to the starting position for one rep
V-Ups
10-20 reps · Repeat twice
Works hip flexors and rectus abdominis (upper to lower front abs)
- Start by lying down on your back either on the floor or a mat
- Extend your arms behind your head and your legs straight out, with your feet touching
- Keeping your feet together and toes pointed, slowly lift your legs up at the same time as you lift your upper body
- Reach for your toes with your hands and squeeze your abdominal muscles in, then lower back down for one rep