ALL LEVELS / dumbbell compound workout / 20 minutes
Equipment: Dumbbells & gym mat
Everyone’s training routine looks a little different — and that’s how it should be. But no matter the method, we’re all chasing the same thing: results. Compound exercises are a great way to get you there. They engage multiple muscle groups, boost your heart rate, and save time, all in one go. And for this workout, all you need is a pair of dumbbells.
That’s right, this dumbbell compound workout is highly efficient. It includes 5 exercises, each hitting multiple muscle groups, performed across 4 rounds. Reps vary by exercise to keep things balanced. Rest for 30 seconds between exercises and 1 minute between rounds. All you need is a pair of dumbbells and 35 minutes to finish it.
- Dumbbell thruster – 12 reps
- Dumbbell deadlift to row – 12 reps
- Dumbbell reverse lunge to bicep curl – 10 reps per leg
- Dumbbell renegade row to push-up – 8 reps per side
- Dumbbell Russian twist – 20 reps (10 to each side)
Grab your dumbbells and let’s get started!
WORKOUT SETUP
- 5 exercises
- 4 rounds
- Different reps
- 30-sec rest between exercises
- 1-min rest between rounds
- Equipment: Dumbbells & gym mat
WORKOUT EXERCISE LIST
4 rounds
1 – DUMBBELL THRUSTER
12 reps
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Lower into a squat — keep your chest up and knees tracking over your toes.
- Drive through your heels to stand up and press the dumbbells overhead in one explosive motion.
- Lower the weights back to your shoulders and go straight into the next rep.
2 – DUMBBELL DEADLIFT TO ROW
12 reps
- Standing up proud, holding two dumbbells in each arm.
- Now, bend forward until your upper body is parallel to the ground.
- Your back should remain straight throughout the motion.
- Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.
- With your arms returned to the lower position, raise your upper body back up.
- Repeat.
3 – DUMBBELL REVERSE LUNGE TO BICEP CURL
10 reps per leg
- Hold a dumbbell in each hand, arms by your sides.
- Step one foot back into a reverse lunge, lowering your back knee toward the ground.
- At the bottom of the lunge, perform a bicep curl.
- Lower the weights, then return to a standing position.
- Alternate legs for each rep.
4 – DUMBBELL RENEGADE ROW TO PUSH-UP
8 reps per side
- Grab two dumbbells and set your body up in a high plank position.
- Your hands and feet should be more than shoulder-width apart.
- Engage your core and row one dumbbell at a time towards your chest, ensuring your back stays as still as possible.
- Now, with your chest parallel to your hands, perform a push-up. That’s one rep.
- Repeat for time or reps.
5 – DUMBBELL RUSSIAN TWIST
20 reps (10 to each side)
- Sit on the ground with your knees bent.
- Lift your feet from the ground.
- Hold the dumbbell with both hands. Move the kettlebell from one side to another over the hip.
- Keep your legs stable and your back straight.
Finished your dumbbell compound workout? Keep the momentum going and pick your next session.
- 35-min glutes workout
- 15-min core and oblique workout
- 45-min back strength workout
- 100 reps dumbbell strength workout
- Full-body workout for time
- 30-min shoulder strength workout
- 40-min back strength workout
- 15-min dumbbell EMOM workout
- 25-min pull strength workout
- 35-min superset push strength workout
- 45-min lower body strength workout
- 30-min upper body strength workout
