single dumbbell workout

Ready for dumbbell training? This workout is perfect if you’re short on time. We'll guide you through a series of easy-to-follow moves to help you get the most out of your time on the gym floor. You've got this. 

the warm up

Don't forget to warm up before you start! Click each exercise to see a demonstration:

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Cardio - 4 minutes

First start with 4-minutes at a steady pace on a Rogue Echo Bike or walk on a treadmill at an incline.

Walk Out x 5

With your feet hip width apart, bend at the waist and slowly walk your hands forward in to a plank position and then back to standing.

Glute Bridges x 20

Lie on your back with your feet planted on the floor, less than hip width apart. Lift your hips up towards the ceiling while squeezing your glutes and hold for a few seconds. Slowly lower your body back to the ground and repeat.

Bodyweight Squats x 10

Stand with your feet shoulder width apart, stretch out your arms and slowly lower into the squat position.

the workout

Duration: 15-20 mins | Level: Beginner  | Equipment: Dumbbells

EMOM = Every Minute On The Minute

40 seconds work / 20 seconds rest / move onto the next exercise at the start of a new minute 

For a 15-minute workout - complete 3 rounds

For a 20-minute workout - complete 4 rounds

Fancy a challenge? Work for the whole 60 seconds, with no rest.

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Goblet Squat
Bent Over Row (20 secs right, 20 secs left)
Goblet Reverse Lunge
Push Press (20 secs right, 20 secs left)
Dumbbell Sit Up

 

Block 3 - This block is a conditioning finisher.

45 seconds work/ 15 seconds rest x 3

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Dumbbell Thruster

the cool down

Cooling down is just as important as the warm up. It can help to prevent injuries and regulate blood flow. Follow these simple moves to end on a high: 

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Leg crossover

Lying flat on your back with your arms outstretched, bend the right leg and cross it over the other as you rest your ankle over the opposite knee.

Pigeon Stretch

Lying forward, bring the left knee to the left elbow and place the leg on the floor, making sure your back leg is straight. Come down slowly.

Child's Pose

Come to your hands and knees, spreading your knees wide as you lean forward with your palms flat and stretched out wide.

 

If you need a hand with these exercises, please ask one of the team who will be happy to help.

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