HOME WORKOUTS - DUMBBELLS
We have Pre-Built you 8 workouts for you to use and follow. If you click on the tile, then a downloadable PDF will open in a separate window for you to use for your workout.
EXERCISE LIBRARY
We want you to train safely and effectively, therefore we have provided an exercise library below for you to use and reference.
Warm Up
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Exercise: Burpee
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 5 repetitions
Level: Intermediate - 10 repetitions
Level: Advanced - 15 repetitions
Coaching Notes:
1. Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that you’re now in a plank position.
3.Drop to a push-up—your chest should touch the floor.
4. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all
5. Jump the feet back in toward the hands.
6. Jump into the air, reach your arms straight overhead
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Exercise: High knees - Fast
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 10 repetitions
Level: Intermediate - 15 repetitions
Level: Advanced - 20 repetitions
Coaching Notes:
1. Stand with your feet hip-width apart.
2. Lift up your left knee to your chest.
3. Switch to lift your right knee to your chest.
4. Continue the movement, alternating legs and moving at a sprinting or running pace.
5. Repeat for required repetitions
6. Remember to breathe
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Exercise: Jumping Jacks
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 10 repetitions
Level: Intermediate - 15 repetitions
Level: Advanced - 20 repetitions
Coaching Notes:
1. To perform jumping jacks, stand up straight with your shoulders back and your pelvis relaxed.
2. Hold your arms at your side with your feet shoulder-width apart
3. Then jump, spreading your legs slightly and extending your arms over your head.
4. As you land, bring your arms back down to your sides.
5. Repeat accordingly for the required repetitions
6. Remember to breathe, don’t hold your breath
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Exercise: High knees - Slow
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 10 repetitions
Level: Intermediate - 15 repetitions
Level: Advanced - 20 repetitions
Coaching Notes:
1. Stand with your feet hip-width apart.
2. Lift up your left knee to your chest.
3. Switch to lift your right knee to your chest.
4. Continue the movement, alternating legs and moving at a walking pace.
5. Repeat for required repetitions
6. Remember to breathe
Glutes
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Exercise: Dumbbell Glute Bridge
Repetitions: 15-50
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie face up on the floor, with your knees bent and feet flat on the ground.
2. Place dumbbell onto hips.
3. Keep your hands on the dumbbell.
4. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
5. Hold your bridged position for a couple of seconds before easing back down.
6. Repeat for number of repetitions.
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Exercise: Dumbbell Hip Thrust
Repetitions: 15-50
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie face up, placing shoulders onto a bench, keep your knees bent and feet flat on the ground.
2. Place dumbbell on hips.
3. Keep hands on the dumbbell.
4. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
5. Hold your bridged position for a couple of seconds before easing back down.
6. Repeat for number of repetitions.
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Exercise: Dumbbell Frog Pump
Repetitions: 15-50
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie face up on the floor, with your knees bent and feet flat on the ground.
2. Place dumbbell onto hips.
3. Keep your hands on the dumbbell.
4. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
5. Hold your bridged position for a couple of seconds before easing back down.
6. Repeat for number of repetitions.
Hamstrings
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Exercise: Dumbbell - Lying Hamstring Curl
Repetitions: 6-20
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie face down on the floor.
2. Set your dumbbell near your feet.
3. Pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet.
4. With legs fully extended - this is the starting position.
5. Flex the knees to slowly curl the dumbbell
6. Keep hips extended into the floor, don’t let them raise up.
7. Raise the dumbbell just before 90 degrees.
8. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.
9. Repeat for desired reps.
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Exercise: Dumbbell Sumo Deadlift
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand directly over the dumbbell.
2. Take a stance wider than shoulder width.
3. Rotate thighs (femur) out (externally) to imagine the position of 10 and 2 on a clock
4. Keeping spine upright, chin neutral, place hands round dumbbell.
5. Focus on flexing the knees and extending the knees whilst keeping spine vertical throughout the movement.
6. Control motion both ways.
7. Repeat for desired repetitions.
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Exercise: Dumbbell - RDL
Repetitions: 6-20
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Hold a dumbbell in each hand
2. Take a stance that is shoulder width apart.
3. Keep a slight flex in the knees
4. Keep your spine neutral and head neutral, no curving of the spine and altering head position.
5. Focus on flexing the hips
6. Let hips slide backwards
7. Feel hamstrings lengthen and stretch.
8. To return to the start position, focus on extending the hips and letting them slide forward.
9. Repeat for desired repetitions.
Quads
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Exercise: Dumbbell - Forward Lunge
Repetitions: 5-15 each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand tall with feet hip-width apart, hold dumbbells in each hand.
2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
3. Lower your body until right thigh is parallel to the floor and right shin is vertical.
4. If mobility allows, tap left knee to the floor while keeping weight in right heel.
5. Press into right heel to drive back up to starting position.
6. Repeat on the other side.
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Exercise: Dumbbell - Box Squat
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Find a box or bench or chair that is low enough so when you squat, your hips are level or slightly above the knee line.
2. Start seated, then use both leg’s simultaneously to extend and raise your body until you are fully upright and standing.
3. Hold a dumbbell in both hands onto your chest.
4.. Slowly return to the starting position by controlling your descent, flexing the knee and hip joints.
5. Safe/efficient technique requires the weight to stay in the heels, the knees out to a position equal to, or wider than, the toes, and the spine as neutral as possible.
6. Repeat for the number of repetitions you choose.
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Exercise: Dumbbell - Bulgarian Split Squat
Repetitions: 5-30 each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Find yourself a step or bench that you can rest a foot on, it needs to be about knee height.
2. Get into a forward lunge position with torso upright and hold one dumbbell in the opposite hand to the forward leg.
3. Keep core braced and hips square to your body, with your back foot elevated on the bench.
4. Your front leg should one step in front of the bench.
5. Lower until your front thigh is almost horizontal
6. Drive up through your front heel back to the starting position, again keeping your movements measured.
7. Repeat for the number of repetitions you choose.
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Exercise: Dumbbell - Goblet Squat
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Hold one dumbbell in both hands and press firmly onto your chest.
2. From a standing position, lower your body using knee and hip flexion until the crease in your hips rests lower than your knees.
3. Return to the starting position by standing, extending the knee and hip joints.
4. Safe/efficient technique requires the weight to stay in the heels, the knees out to a position equal to, or wider than, the toes, and the spine as neutral as possible.
5. Repeat for the number of repetitions you choose.
Back
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Exercise: Dumbbell - Standing Row
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Hold a dumbbell in each hand
2. Stance width is anywhere between hip width to shoulder width and is purely about comfort and stability.
3. Lean over from the hips to create a 45 degree angle with the spine.
4. Relax arms to full extension.
5. To conduct a repetition, drive elbows towards the hips, squeezing back muscles fully.
6. The spine must stay fixed and we work around this structure.
7. Remember to breathe.
8. Repeat for appropriate repetitions.
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Exercise: Dumbbell - Renegade Row
Repetitions: 4-12 each side
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Grab a flat pair of dumbbells, please be careful doing this with round dumbbells as they will move.
2. Get into a press up position.
3. Keep spine extended and neutral.
4. From here rotate and row one dumbbell to your hips.
5. Control the motion and return back to central.
6. Change and do exactly the same on the other side.
7. Repeat for chosen repetitions per side.
Chest
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Exercise: Dumbbell - Floor Press
Repetitions: 8-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie on your back, with your knees bent and your feet flat on the ground.
2. Hold a dumbbell in each hand and extend your arms straight up.
3. Slowly control the dumbbells down into a chest press until the elbows touch the floor.
4. Pause - then quickly extend the arms whilst contracting the chest.
5. Deep breath in on the way down through your nose
6. Strong exhale through your mouth on the way up
7. Repeat for the chosen number of repetitions.
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Exercise: Dumbbell - Chest Fly
Repetitions: 8-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie on your back, with your knees bent and your feet flat on the ground.
2. Hold a dumbbell in each hand, with palms facing one another and extend your arms straight up.
3. Slowly let your arms stretch horizontaly away from you, controlling down until your elbows touch the floor.
4. Take a small pause at the full stretch.
5. Drive biceps/elbows towards your sternum.
6. Control your breathing, inhale on the way down and exhale on the way up.
7. Repeat for the number of chosen repetitions.
Shoulders
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Exercise: Dumbbell - Lateral Raise
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Take a stance that is hip width or shoulder width, it is purely for comfort and stability.
2. Hold a dumbbell in each hand with palms facing your body.
3. The goal here is now to take the hands and elbows as far away from you as possible in a lateral motion
4. A good point is to think “wide and away” rather than up
5. Take the dumbbells ideally to shoulder height.
6. Control the motion both ways
7. Repeat for the chosen amount of repetitions.
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Exercise: Dumbbell - Rear Delt Fly
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Hold a dumbbell in each hand
2. Stance width is between hip to shoulder width apart
3. The palms should be facing one another.
4. Lean over to a 45 degree posture, keeping spine neutral and no flexing (curve)
5. Raise your hands away from you laterally, again thinking ‘wide and away”
6. Keep spine and head still.
7. Repeat for chosen amount of repetitions.
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Exercise: Dumbbell - Standing Shoulder Press
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Take a shoulder width stance with a small split (one foot slightly in front of the other) for balance.
2. Hold a dumbbell in each hand and raise to shoulder height.
3. We want the elbow joint to be level with the shoulder joint
4. We also want the upper arm to start at 90 degrees and create an “L-Shape”
5. We then press the dumbbell overhead, feeling like “elbows driving together” not hands
6. Control the motion both ways
7. Repeat for chosen amount of repetitions.
Biceps
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Exercise: Dumbbell - Standing Curl
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand with your feet hip width to shoulder width apart.
2. Hold a dumbbell in each hand with palms facing away (supinated)
3. Using the elbow as a pivot point that we move around, choose a side to begin.
4. Flex the bicep and bend the arm, leaving the elbow fixed by your side as a pivot.
5. Control the motion to just above parallel, then control the weight back to the start position.
6. Change sides and repeat, alternating until chosen number of repetitions is achieved.
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Exercise: Dumbbell - Standing Hammer Curl
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand with your feet hip width to shoulder width apart.
2. Hold a dumbbell in each hand, with palms facing towards your body (neutral)
3. Using the elbow as a pivot point that we move around, choose a side to begin.
4. Flex the bicep and bend the arm, leaving the elbow fixed by your side as a pivot.
5. Control the motion to just above parallel, then control the weight back to the start position.
6. Change sides and repeat, alternating until chosen number of repetitions is achieved.
Triceps
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Exercise: Dumbbell - Lying Tricep Skullcrusher
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie down on the floor, knees bent and feet flat
2. Hold a dumbbell in each hand with palms facing
3. Extend arms vertically so elbows sit above shoulders
4. From here we want to leave the elbow as a pivot point and flex the arm
5. Control the weight down, making sure you don’t hit yourself in the face or head
6. Pause - then extend the arms back to the start position.
7. Move both arms at the same time.
8. Repeat for the chosen number of repetitions.
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Exercise: Dumbbell - Standing Overhead Extension
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand with your feet hip width to shoulder width apart.
2. Take one dumbbell and place it between both hands
3. Extend arms overhead and stand upright, if you struggle doing this standing please feel free to sit down
4. From here we use the elbows as a pivot point and flex and extend from here
5. Go to a full stretch at the bottom and extend fully to the top - just make sure you don’t “lock out” at the top, we want the tension on the tricep muscle not the elbow joint.
6. Repeat for the number of chosen repetitions.
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