Got dumbbells?

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

Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.