Got dumbbells?

Dumbbell circuit workouts have become a global fitness trend in recent times.

Dumbbell circuit workouts have become a global fitness trend in recent times

That’s because most people who value exercise and weight training have access to this versatile piece of equipment, whether they own a set of dumbbells for use at home or include them in their workouts at the gym.

What’s more is that by simply changing the way we exercise with dumbbells – swapping conventional curls and raises for a few combination movements – you can create a seriously tough workout – upper and lower body training wrapped up into one effective exercise… here’s how to do it.

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What you need:

1 dumbbell and some energy is all you need for this workout.

The workout:

Beginner – Intermediate: Perform 5x sets of 10 reps for each exercise. 
 Intermediate – Advanced:  Perform 5x sets of 15 reps for each exercise. 

The moves:

  • Side lunge with dumbbell front press: With your legs positioned wide apart and your weight on your heels, sway from side to side, bending the leading leg into a side lunge position while pressing the dumbbell forward (with both hands) each time.
  • Lunge with single arm dumbbell press: In a static lunge position holding the dumbbell in one hand, drop down into a lunge and then, once back in the upright starting position, press the dumbbell up overhead into a shoulder press. Repeat on the other side.
  • Dumbbell swing with a hop: Perform this exercise in the same manner as a kettlebell swing, just add a hop for a bit of a cardio kick.
  • Bridge march: While remaining in an extended glute bridge position, raise each leg up and down in a marching motion while keeping your glutes and core tight and engaged. This is one will ensure those glutes get the attention they need!

Author: Tanja Schmitz

Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.