Workouts › Dumbbells Workouts

Dumbbells workouts

Dumbbells (especially adjustables) are the most versatile small-space tool. You can squat, hinge, press, row and carry with one pair.

Kit: One or two pairs of dumbbells (adjustables are ideal) and a sturdy chair. See our gear guides →

Strength

Strength10 minDumbbells

10-Minute Dumbbell Strength Workout

Full body · Dumbbell goblet squat, Dumbbell floor press, One-arm dumbbell row…
Strength20 minDumbbells

20-Minute Dumbbell Strength Workout

Full body · Dumbbell goblet squat, Dumbbell floor press, One-arm dumbbell row…
Strength30 minDumbbells

30-Minute Dumbbell Strength Workout

Full body · Dumbbell goblet squat, Dumbbell floor press, One-arm dumbbell row…
Strength10 minDumbbells

10-Minute Dumbbell Strength Workout (Lower body and pull)

Lower body and pull · Dumbbell Romanian deadlift, One-arm dumbbell row, Dumbbell split squat…
Strength20 minDumbbells

20-Minute Dumbbell Strength Workout (Lower body and pull)

Lower body and pull · Dumbbell Romanian deadlift, One-arm dumbbell row, Dumbbell split squat…
Strength30 minDumbbells

30-Minute Dumbbell Strength Workout (Lower body and pull)

Lower body and pull · Dumbbell Romanian deadlift, One-arm dumbbell row, Dumbbell split squat…

Conditioning

Conditioning10 minDumbbells

10-Minute Dumbbell Conditioning Workout

Dumbbell circuit · Dumbbell thruster, Alternating dumbbell snatch, Dumbbell reverse lunge…
Conditioning20 minDumbbells

20-Minute Dumbbell Conditioning Workout

Dumbbell circuit · Dumbbell thruster, Alternating dumbbell snatch, Dumbbell reverse lunge…
Conditioning30 minDumbbells

30-Minute Dumbbell Conditioning Workout

Dumbbell circuit · Dumbbell thruster, Alternating dumbbell snatch, Dumbbell reverse lunge…
Conditioning10 minDumbbells

10-Minute Dumbbell Conditioning Workout (Quiet (no jumping))

Quiet (no jumping) · Dumbbell goblet squat, Dumbbell push press, One-arm dumbbell row…
Conditioning20 minDumbbells

20-Minute Dumbbell Conditioning Workout (Quiet (no jumping))

Quiet (no jumping) · Dumbbell goblet squat, Dumbbell push press, One-arm dumbbell row…
Conditioning30 minDumbbells

30-Minute Dumbbell Conditioning Workout (Quiet (no jumping))

Quiet (no jumping) · Dumbbell goblet squat, Dumbbell push press, One-arm dumbbell row…

Mobility

Mobility10 minDumbbells

10-Minute Dumbbell Mobility Workout

Loaded mobility · Goblet squat pry, Light dumbbell RDL (slow), Light Cossack squat…
Mobility20 minDumbbells

20-Minute Dumbbell Mobility Workout

Loaded mobility · Goblet squat pry, Light dumbbell RDL (slow), Light Cossack squat…
Mobility30 minDumbbells

30-Minute Dumbbell Mobility Workout

Loaded mobility · Goblet squat pry, Light dumbbell RDL (slow), Light Cossack squat…
Mobility10 minDumbbells

10-Minute Dumbbell Mobility Workout (Shoulders and hips)

Shoulders and hips · Dumbbell halo, Goblet squat pry, Light lateral lunge…
Mobility20 minDumbbells

20-Minute Dumbbell Mobility Workout (Shoulders and hips)

Shoulders and hips · Dumbbell halo, Goblet squat pry, Light lateral lunge…
Mobility30 minDumbbells

30-Minute Dumbbell Mobility Workout (Shoulders and hips)

Shoulders and hips · Dumbbell halo, Goblet squat pry, Light lateral lunge…

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