Posted on July 25, 2017 by Jenny Cromack
Right guys, you know I like to keep my weekly workouts, short, intense and to the point; so here is a workout with just 2 dumbbells and 4 movements… sound pretty simple yeah?
This dumbbell workout is going to be pretty intense but is a full body workout and can hit all of those big muscle groups and therefore burn lots of calories!
So before you hit this dumbbell workout, let’s go through some key points:
- Pick dumbbells you could comfortably shoulder press for more than 20 reps or so (maybe 4-8kg)
- Keep your form nice and tight and focus on the muscle group working
- Keep that intensity nice and high!
Dumbbell Workout
Exercises:
Press up (50s)
With two dumbbells in hand perform a neutral grip press up on the floor
Rest (10s)
Sumo Deadlift (50s)
Take a wide base with your feet (even, slightly splayed feet) and reach towards the floor and deadlift with the dumbbells in the centre. Ensure you keep the back flat, and squeeze those glutes as you come back to full extension.
Rest (10s)
Bicep Curl to Shoulder Press (50s)
A strict bicep curl to shoulder press, focus on speed with control. No swinging those dumbbells around, focus on a controlled lift.
Rest (10s)
Overhead Squats (50s)
With the dumbbells extended straight overhead, stand with the feet shoulder width apart and squat down focusing on keeping the chest up. You may find it easier to take a wider squat stance to help keep a deep squat (similar to a sumo squat).
Rest (10s)
All Together Now! (50s)
So a press up into a sumo deadlift to a curl to press ending with an overhead squat and repeat! The grand finale!
Rest for a minute and repeat 3-5 rounds. I hope you enjoy this dumbbell workout. Get ready for the burn!