1 Pair of Dumbbells Workout

All you need is 1 pair of dumbbells to get a quality, full body workout at home.  With beginner to advanced recommendations and modifications, you can quickly complete this workout in 20-35 minutes.

I created this workout while on vacation, staying with family.  Naturally, I couldn’t bring a lot of equipment in a carryon, so I had to work with what was available.  I found a pair of ten pound dumbbells, a yoga mat, and a chair and got to it!  In 30 minutes, I was a sweaty mess!  Not to mention, I was really sore the next few days!

Fitness FAQ’s…

1.  How heavy/light do these weights need to be?

I demonstrated the exercises with 10 lb. dumbbells.  If I got to pick, I’d probably do this with 20 or 25 lb. dumbbells.  BUT, don’t let that stop you for a second!  You’ll be feeling this even if all you’ve got are dumbbells less than 5 lbs (which could be perfect if you’re a beginner!).  Aim for dumbbells that are medium to heavy, but don’t stress if all you’ve got are light ones!

2.  I don’t think I have the right dumbbells.  Can I use something else?

Sure thing!  Get creative!  A gallon of water is about 8 pounds and could work great.  Try a paint can, jug of laundry detergent, or a small backpack filled with books.  Don’t let anything stop you!

3.  What style of workout is this?

We’re doing 3 different supersets here (2 different exercises back-to-back).  Beginners will complete two rounds of each superset for 4 sets/superset and 12 total sets for the workout.  Intermediates can complete three rounds of each superset for 6 sets/superset and 18 total sets for the workout.  Advanced exercisers will complete four rounds of each superset for 8 sets/superset and 24 total sets for the workout.

4.  Is there a cardio component to this workout, too?  I want to get my heart rate up.

Definitely.  I LOVE supersets because they keep your heart rate up even on a strength training day.  You’ll be breathing!  I like to set a timer so that I’ve completed all of my sets for each superset within a certain amount of time.  I give myself one minute per set, so beginners will use a 4 minute timer, intermediates will use a 6 minute timer, and advanced exercisers will use an 8 minute timer.  Take whatever breaks you need between sets.  Just make sure you’ve completed all rounds of the superset when the timer goes off!

5.  Jumping exercises really hurt my joints.  Can I modify?

Absolutely!  I’ve included modifications for exercises that have a plyometric (read: jumpy) component to them.

6.  How long does this workout take?  I have a life.

The workout takes 12-24 minutes depending on your number of sets.  This does not include a warmup which I do recommend.  (I often do 5 minutes of jump rope, but even just walking around or walking up and down the stairs a few times would be fine.)  This also does not include any time to set up or grab water between supersets.  All in, I’d say you’re looking at 20-35 real life minutes.

1 Pair of Dumbbells Workout

Superset #1: Pushups & Squat Cross Jacks

Pushups

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• Perform 10-12 repetitions.
• Elbows stay in toward sides rather than flaring out.
• Belly button pulls in toward spine.
• Body makes a straight line from shoulders to ankles.
• Modification: place your hands on a wall or bench/couch/chair/step to make the exercise easier while still engaging your core.  See below.

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Squat Cross Jacks

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• Perform 20-25 repetitions.
• Try to alternate which foot comes in front for an extra brain challenge!
• Hips go back like you’re about to sit in a chair as you squat; then thrust hips forward as you jump up and cross your feet.
• Modification: just squat!  Do an air squat or hold onto your dumbbells for an increased challenge.  Want a challenge but not quite ready to criss cross?  You can just do squat jumps without the criss cross, too!  See below.

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Superset #2: Chair Dips & Alternating Plyo Lunges

Chair Dips

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• Perform 10-12 repetitions.
• The closer your feet are to your body, the easier this exercise will be.  Challenge yourself, but make sure you maintain good form!
• Focus the work of this exercise in your triceps, chest, and shoulders.  Don’t thrust with your hips!
• Elbows stay in line with shoulders.  Don’t let your shoulders dip lower than elbow height.

Alternating Plyo Lunges

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• Perform 10-12 repetititions per side per set.  (20-24 reps per set.)
• As you jump, switch legs so that the opposite foot goes forward.
• Modification: skip the jump!  Just do a reverse lunge and switch legs once you come back to standing.  See below.

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Superset #3: Renegade Rows & Sumo Squat + Pulse

Renegade Rows

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• Perform 10-12 repetitions per side.
• Maintain a solid plank: body in a straight line from shoulders to ankles.  Belly button pulled in toward spine.
• Pull the dumbbell straight back, brushing your sides as you row.
• Try not to sway your hips from side to side.  Keep them pointed toward the floor.
• If you’re having trouble maintaining form, move your feet farther apart, or come to your knees.  See below.

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Sumo Squat + Pulse

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• Perform 20-25 repetitions.
• Feet point out at 45 degree angles.  
• Try to slide straight down like your back is against a wall.
• Modification: skip the pulse!  It adds an extra challenge.  If you’re new to this, you might be really sore as it is without adding it.

Ready for more supersets?  Try this 20-minute Total Body Supersets Workout!