Dumbbell training: basic whole body workout

dumbbell

With a lot of gyms without free bars nowadays and medicine balls and kettlebells hard to find, putting together good free weight whole body workouts can be challenging. Fortunately you can still count on almost every gym (and some garages) having  a set of dumbbells - here is a basic, effective and time efficient whole body workout using only dumbbells. This program is perfect for weight control and general strength and fitness.


Dumbbells are an extremely versatile and safe training tool, which is why they are so popular. There is an unlimited number of different movements you can perform using dumbbells and in the rare event that you get in to trouble during a dumbbell exercise they can easily be put down or dropped to the side to avoid injury. Dumbbells are great for developing muscular strength and power, joint stability and core strength. They are useful for transitioning to barbell movements and perfect for working  a single arm independently of the other.  All these benefits make dumbbell training an essential part of all good exercise programs.

The Exercises
The chest press, single arm row and goblet squat are fundamental dumbbell movements. These three exercises are outlined below. Please keep in mind that this article is not a substitute for technique coaching from a personal trainer.

• Dumbbell Chest Press

• Dumbbell Single Arm Row

• Dumbbell Goblet Squat

The Workout

• 5 minutes of easy-moderate intensity continuous activity (walking, running, skipping, cycling, rowing).

• 3 rounds (15 / 12 / 9 reps). Perform rounds as continuously as possible with 2 minutes of moderate-high intensity continuous activity between rounds (walking, running, skipping, cycling, rowing).  Use a weight that is heavy enough to make each set challenging but manageable.
• dumbbell chest press
• dumbbell single arm row
• dumbbell goblet squat

• 5 minutes of easy-moderate intensity continuous activity (walking, running, skipping, cycling, rowing).

Allow a minimum of one rest day and wait for muscle soreness to settle before repeating. There is more information on muscle pain and soreness here: Overcoming your fear of exercise (part 3): pain & soreness.

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