Avoid Atrophy!Strength rounds
Dumbbell basics
3 rounds · about 10 min each
Three rounds with a pair of dumbbells and a bench. Round 1 is a full-body session on its own; rounds 2 and 3 add the back of the legs, shoulders, and arms.
Round 1: Equipment: Dumbbells. Equipment: Dumbbells, Bench. Equipment: Mat or carpeted floor.
Round 2 (later requirements): Equipment: Dumbbells. No equipment listed. Equipment: Mat or carpeted floor.
Round 3 (later requirements): Equipment: Dumbbells. Equipment: Dumbbells, Bench. Equipment: Mat or carpeted floor.
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Get reminders for this routineThe rounds
Round 1: Full body
Go through the moves 2 times. Go from move to move with little rest.
- Goblet squat10
Equipment: Dumbbells.
How to do it
Hold one dumbbell or kettlebell against your chest. Squat down between your knees, keeping your chest up, then stand.
Find a video - Dumbbell bench press10
Equipment: Dumbbells, Bench.
How to do it
Lie on the bench with a dumbbell in each hand over your chest. Lower them to the sides of your chest, elbows slightly tucked, then press up.
Find a video - One-arm dumbbell row10 each side
Equipment: Dumbbells, Bench.
How to do it
Put one hand and knee on the bench, back flat. Pull the dumbbell to your hip with the other arm, then lower it fully.
Find a video - Plank40 sec
Equipment: Mat or carpeted floor.
How to do it
Rest on your forearms and toes with your body in a straight line. Brace your stomach and breathe. Drop to your knees to make it easier.
Find a video
Round 2: Hinge and press
Go through the moves 2 times. Go from move to move with little rest.
- Dumbbell Romanian deadlift10
Equipment: Dumbbells.
How to do it
Hold dumbbells in front of your thighs. Push your hips back and slide the weights down your legs with a flat back, then stand by driving your hips forward.
Find a video - Dumbbell overhead press10
Equipment: Dumbbells.
How to do it
Stand with dumbbells at your shoulders. Press them straight overhead without leaning back, then lower to your shoulders.
Find a video - Reverse lunge8 each side
No equipment listed.
How to do it
Step one foot back and lower until both knees are bent, then push through the front foot to return. Alternate or finish one side first.
Find a video - Dead bug8 each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, arms up and knees over hips. Slowly lower the opposite arm and leg toward the floor, keeping your lower back down, then switch.
Find a video
Round 3: Arms and shoulders
Go through the moves 2 times. Rest 45 to 60 seconds between moves.
- Dumbbell hammer curl12
Equipment: Dumbbells.
How to do it
Hold dumbbells with palms facing each other. Curl them to your shoulders without swinging, then lower slowly.
Find a video - Lying dumbbell triceps extension12
Equipment: Dumbbells, Bench.
How to do it
Lie on the bench with dumbbells held straight above you. Bend only your elbows to lower the weights beside your head, then straighten.
Find a video - Dumbbell lateral raise12
Equipment: Dumbbells.
How to do it
Hold light dumbbells at your sides. Raise your arms out to the sides to shoulder height, with a slight elbow bend, and lower slowly.
Find a video - Side plank30 sec each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your side, propped on one forearm, and lift your hips so your body is straight. Hold. Bend your knees to make it easier.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.