I’ve said this before, but I’ll say it again. Lifting weights has changed my body more than any other type of workout. I used to spend all of my time in the cardio section of the gym. When I started giving up time on the treadmill in exchange for dumbbells, barbells and kettlebells, I started seeing real results! This dumbbell workout is a great way to incorporate weight lifting into your everyday workouts.
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10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Dumbbell Thrusters
- Weighted Sit-ups
See the video below for instructions and demos of all the movements.
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- If you’d like to keep track of your time, a Timer. (We frequently use the MYWOD app and recommend it to our readers. You can keep track of your workouts, they’ve got How To videos, and of course the app has great timers.)
- Set of dumbbells; the weight of your choosing. I recommend between 5lbs and 20lbs.
- Plyo Box, chair, bench or something elevated to complete the dips.
- Yoga Mat for the sit-ups
- Be sure to modify this dumbbell workout to your ability level. Don’t let the number of repetitions in this workout intimidate you. You can modify the workout to 10, 8, 6, 4, 2 to decrease the number of repetitions if need be. Dumbbell thrusters can be modified with jump squats. Weighted sit-ups can be modified with regular sit-ups. Check the video below to see the modification options for the dips and all of the movement standards.
Begin the workout with 10 dumbbell thrusters, followed by 10 weighted sit-ups, then 10 dips. Then move to 9 dumbbell thrusters, 9 weighted sit-ups, and 9 dips, followed by 8, 8, 8, so on and so on until you’ve completed 1, 1, 1.
Workout demo and further instruction:
Did you catch our 7 Day At Home Full Body Workout Plan?