Workout Labs Fit
More workouts
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 9 00:00
Cooldown of 00:00
Begin workout Resume Start over Add to my calendar

Dumbbells Only Workout - Full-Body Power

54 min
 · 
9 exercises
Today's challenge only uses a pair of dumbbells, however, the weight of those dumbbells will change throughout the workout! Your goal is to work steadily through each exercise, avoid over resting! 
Dumbbell Floor Chest Press
3 sets
16 reps
45 sec rest
Find that workable weight, lay out on the floor, and get to work!
1:00 rest
Dumbbell Squat Clean and Press
4 sets
12 reps
45 sec rest
Time for some full-body work! Go all the way to the ground with every rep!
1:00 rest
Dumbbell Deadlifts
3 sets
16 reps
45 sec rest
Use the same, or more weight than before and use your glutes to pull your body up!
1:00 rest
Standing Two-Armed Bent Over Dumbbell Rows
3 sets
12 reps
45 sec rest
Be sure to run your elbows along your body with each rep. Check out the instructions if necessary!
1:00 rest
Lunge with Bicep Hammer Curls
3 sets
20 reps
45 sec rest
Make this one 10 reps per leg!
1:00 rest
Seated Tricep Press
3 sets
16 reps
45 sec rest
We are moving onto the upper body with this exercise. Use a lighter weight, and watch your head!
1:00 rest
Dumbbell Step-Ups
3 sets
20 reps
45 sec rest
Back to the lower body! Take 10 steps per leg per set.
1:00 rest
Renegade Rows
4 sets
16 reps
45 sec rest
Pull weight all the way up that strong back. 8 reps per arm per set, and then one more exercise!
1:00 rest
Standing Dumbbell Calf Raises
3 sets
16 reps
45 sec rest
We couldn't neglect the calves could we? Feel the burn with these ones, and then you're all set!
Dumbbells Only Workout - Full-Body Power
54 min
 · 
9 exercises
Today's challenge only uses a pair of dumbbells, however, the weight of those dumbbells will change throughout the workout! Your goal is to work steadily through each exercise, avoid over resting! 
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
Dumbbell Floor Chest Press
3 sets
16 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Find that workable weight, lay out on the floor, and get to work!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Rest
0:00
next up
Dumbbell Squat Clean and Press
Next
Dumbbell Squat Clean and Press
4 sets
12 reps
45 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Time for some full-body work! Go all the way to the ground with every rep!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
  • Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
  • Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
  1. Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
  2. Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
  3. Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
  4. Press the barbell above your head. Lower the bar.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
  • Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
  • Repeat.
Rest
0:00
next up
Dumbbell Deadlifts
Next
Dumbbell Deadlifts
3 sets
16 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Use the same, or more weight than before and use your glutes to pull your body up!
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Rest
0:00
next up
Standing Two-Armed Bent Over Dumbbell Rows
Next
Standing Two-Armed Bent Over Dumbbell Rows
3 sets
12 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Be sure to run your elbows along your body with each rep. Check out the instructions if necessary!
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Rest
0:00
next up
Lunge with Bicep Hammer Curls
Next
Lunge with Bicep Hammer Curls
3 sets
20 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Make this one 10 reps per leg!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves, Lower Back
  1. Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
  2. Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
  3. Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells then kick off the floor with your left foot to return to the starting position. Repeat on the right side. Continue alternating.
Rest
0:00
next up
Seated Tricep Press
Next
Seated Tricep Press
3 sets
16 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
We are moving onto the upper body with this exercise. Use a lighter weight, and watch your head!
Primary muscle group(s):
Triceps
Secondary:
Abs
  1. Sit on a bench with back support.
  2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
  3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
  4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
  5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
  6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
  7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Primary muscle group(s):
Triceps
Secondary:
Forearms
  1. Attach a rope to the bottom pulley of a cable station.
  2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
  3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
  4. Keep your elbows  close to your head. This is the start position.
  5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
  6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
  7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
  8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

Primary muscle group(s):
Triceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
  3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
  4. Push the handles back up, focusing the tension in the triceps.
Rest
0:00
next up
Dumbbell Step-Ups
Next
Dumbbell Step-Ups
3 sets
20 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Back to the lower body! Take 10 steps per leg per set.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
  2. Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
  3. Slowly lower yourself to the starting position and switch legs.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
  2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
  3. Allow your thigh to come to parallel with the floor.
  4. Pause then slowly return to the starting position without locking out your knee.
  5. Repeat then switch sides once set is complete.
Rest
0:00
next up
Renegade Rows
Next
Renegade Rows
4 sets
16 reps
45 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Pull weight all the way up that strong back. 8 reps per arm per set, and then one more exercise!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Chest, Triceps
  1. Place two dumbbells or kettlebells on the floor about shoulder width apart.
  2. In a push up position, place your hands on the grip section of each bell for support.
  3. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
  4. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
  5. Hold for a count of one.
  6. Your breathing should remain constant throughout the movement.
  7. Lower the bell to the floor and without pause, then repeat the movement with your other arm.
  8. When you have rowed both arms, that is one repetition.
  9. Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.

Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Biceps, Forearms, Shoulders
  1. Lean forward into an incline bench
  2. Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
  3. Your arms should be fully extended and hanging straight down. This is the start position.
  4. Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
  5. Hold and squeeze your shoulder and back muscles.
  6. Return to the start position in a slow, controlled movement.
  7. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Rest
0:00
next up
Standing Dumbbell Calf Raises
Next
Standing Dumbbell Calf Raises
3 sets
16 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
We couldn't neglect the calves could we? Feel the burn with these ones, and then you're all set!
Primary muscle group(s):
Calves
  1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
  2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
  3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
  4. Return to the starting position by bending your ankles until you feel a stretch in your calves.
  5. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):
Calves
  1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
  2. Place the balls of your feet on the foot plate.
  3. Keeping the balls of you feet in position, lower your heels as far as possible.
  4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
  5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

Primary muscle group(s):
Calves
Secondary:
Abs
  1. Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the heels of your feet.
  2. With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
  3. Slowly lower yourself down but do not touch the ground. Raise yourself back up.
  4. Repeat.
Workout done!
Exercises done
of 9
Total time
Return Browse more workouts
Start
  • today
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Already a member? Sign in
Delete forever?
Yep, toss it!