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Weekly Workout: Dumbbells


You’ll need a pair of dumbbells for this workout. Make sure it’s a challenging weight for you because you don’t want to waste a workout by going too light! And I promise you won’t get “bulky” from lifting weights.


Warm Up

10 walk out pushups

10 burpees

10 squat jumps

40 mountain climbers

30 russian twists

Repeat 2x


  1. Clockwork Lunge, 10x each leg

Holding the dumbbells at your sides, lunge forward. Step back to standing, then lunge to the left. Step back to standing, and lunge back. This is one rep. Repeat on the other leg.

  1. Bicep Curl to Shoulder Press, 10x

Keeping elbows tight at your side (don’t swing your arms), do a bicep curl. At the top, flip your palms to face forward as you do a shoulder press. Reverse the motion with control.

  1. Floor Press, 10x

Lying on your back on the floor, hold the two dumbbells, elbows bent, palms facing each other. Press the weights up towards the ceiling then bring them back down with control. Focus on using your chest muscles.

  1. Plank Row, 10x each arm

Holding a dumbbell in each hand, get in plank position on your hands. Keep your body as still as possible and in a straight line, pull one weight up to your side, keeping elbow tucked close to body and squeezing your shoulder blades. Slowly lower weight back to ground and repeat on the other arm. Doing one row on each arm counts as one rep. If too challenging on your toes, do a plank on  your knees.

  1. Dumbbell Glute Bridge, 20-30x

Lying on your back, knees bent with feet on the floor, hold either one or both dumbbells on your hips. Lift your hips into a bridge, keeping abs tight and squeezing your booty! Slowly lower back down, and try to not touch your butt to the ground.

      6. Get Up Sit Up with Triceps Extension, 10x each arm

Lie on your back either with legs straight out (more challenging) or knees bent. Hold a dumbbell with your arm lying on ground straight behind your head. Using your abs, do a sit up, keeping arm straight next to your ear. At the top of the sit up, do a one-arm triceps extension. Still keeping your arm straight next to your ear, lower back down with control.


Go through these workouts 3x for a full body blast! I must say this is one of my favorite workouts, and if you choose challenging weights you’ll get an amazing full body workout.

Go break a sweat! 

Katie McDonough is a freshman at the University of Wisconsin- Madison and is currently undecided about her major. She's a fitness junkie from downtown Chicago who spends much of her time reading blogs. She is a soon to be brother of the service fraternity Alpha Phi Omega and is studying to become an ACE personal trainer and/or group fitness instructor. Some of her favorite things include TurboKick, dancing, pizza, her golden retriever Buddy, reading blogs, and watching trashy tv with her roomie!
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