This is an awesome workout that only requires one ‘piece of equipment’…Dumbbells! I love this workout, because almost every gym is guaranteed to at least have a few set of dumbbells, (even dinky gyms at most hotels). I have found this workout to be quick and effective, and the fact that you don’t have to run around setting up equipment is always a huge time saver!
This total-body workout targets every major body part, but you could also break it up into upper and lower body workouts if you desire. I also included a wide weight range, so you can pick and choose what weight you want to use depending on your fitness level. Beginners should start at the lowest weight, and you can work your way up from there depending on where you’re at! You should choose your number of reps based on the point when you can barely do another.
The 45-60 second rest intervals (between reps) keeps your heart rate high the whole time, which gives you a nice ‘cardio’ effect, all while getting your metabolism boosting weight- workout in!
|Exercise||Sets||Reps||Rest Interval||Weight||Alternative Exercise|
|DB Stepping Lunge||3||8-15||60 Seconds||8-15 lbs||Sled Leg Press|
|DB Plie Squat||3||15-25||45 Seconds||15-30 lbs||Adduction Machine|
|DB Squats||3||8-15||60 Seconds||15-30 lbs||Leg Extension Machine|
|DB Bench Press||3||8-15||60 Seconds||15-25 lbs||Vertical Machine Chest Press|
|DB Row||3||8-15||60 Seconds||15-25 lbs||Lat Pull Down|
|DB Lateral Raises||3||8-15||60 Seconds||5-12||DB Shoulder Press|
|DB Bicep Curls||3||8-15||45 Seconds||10-15 lbs||EZ Bar Curls|
|DB Tricep Kickbacks||3||8-15||45 Seconds||8-15||Rope Pushdowns|
|Planks||3||Hold for 30-90 Seconds||45 Seconds||Body Weight||Cable Rope Crunch|