Workout of the week: full-body dumbbell workout

HANNAH BRAUN

Personal trainer at EVO Fitness Mariahilfer Straße

Hannah is a health, fitness and personal trainer. With her creative workouts and individually adapted training plans, she ensures that her clients’ goals are efficiently achieved. At the same time, her top priority is to bring the fun and enjoyment of exercise and sport closer to her clients and to guide and support them on their way to become the best version of themselves.

Follow her on Instagram: @hannahxbraun

Book a PT session: [email protected]

FULL-BODY DUMBBELL WORKOUT

ALL LEVELS / full-body / dumbbell workout / 40 minutes

Equipment: Dumbbells

Dumbbells are usually associated with arm exercises. If you think about it, one of the most classic gym images is a group of guys near the dumbbell rack, making countless arm curls. We won’t and can’t argue about the fact that dumbbells are indeed a very effective tool in developing arm muscles.

However, we know that this type of weight has still unlimited potential to unlock. With a pair of dumbbells, you can train way more than just specific muscles: you can work your full body.

That is exactly what our friend Hannah Braun, a personal trainer from Vienna, aims with this dumbbell workout.

This training session is divided into 4 supersets, each to be performed for 3 rounds. If performed at a steady pace, this workout should take you around 40 minutes.

1st superset

1. Dumbbell sumo squat
2. Dumbbell sumo deadlift

2nd superset

1. Dumbbell side raise / around the world
2. Dumbbell military press

3rd superset

1. Dumbbell flys
2. Dumbbell front row

4th superset

1. Cross-body mountain climber 
2. Commando plank 
3. Russian twist 

WORKOUT SETUP

• 4 supersets
• Each superset to be performed for 3 rounds
• 40 minutes
• Equipment: Dumbbells

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

• Dumbbells = water bottles filled with water and / or sand

WORKOUT EXERCISE LIST

1ST SUPERSET

12-15 reps, 3 rounds

1 – DUMBBELL SUMO SQUAT

• Grab a dumbbell and hold it with both hands. You should stretch your arms, and the dumbbell should be in front of your waist.
• Feet apart (about twice your shoulder width) with your toes pointing out slightly. 
• Lower your body as far as you can, hips back and knees bent. 
• Pause before pushing yourself to the starting position. 
• Maintain your core tight and your torso upright. 

2 – DUMBBELL SUMO DEADLIFT

• Stand behind a dumbbell with your feet a little wider than shoulder-width apart.
• Point your toes out slightly and bend at the hips, keeping your chest up.
• Drive your hips back and reach down to grab the dumbbell.
• Breathe in deeply and tighten your core.
• With your spine straight, engage your glutes as you drive your hips through and lift the dumbbell from the ground. Finish with your knees and hips locked out in a straight line.
• Slowly lower the dumbbell to the floor.

2ND SUPERSET

10-12 reps, 3 rounds

1 – DUMBBELL SIDE RAISE / AROUND THE WORLD

• In a standing position, set your feet shoulder-width distance apart and hold a dumbbell in each hand.
• Stretch your arms out at your sides, making sure your elbows stay slightly bent.
• Then, raise both arms slowly to your sides until the dumbbells are on top of your head.
• Lower the dumbbells slowly back down until your arms are by your side.
• Throughout the whole exercise maintain your core tight, shoulder blades squeezed together and your torso upright.
• Repeat.

2 – DUMBBELL MILITARY PRESS

• Stand with feet shoulder-width apart, holding a dumbbell in each hand.
• Set the shoulders and engage the core.
• Lift your arms up so that they make a straight line with your shoulders.
• Bend your elbows to a 45-degree angle.
• Lower the dumbbells and return to the 45-degree angle starting position.
• Throughout the whole exercise, maintain your core tight, shoulder blades squeezed together and your torso upright.

3RD SUPERSET

10-12 reps, 3 rounds

1 – DUMBBELL FLYS

• Pick a pair of suitably weighted dumbbells. 
• Slightly bend your knees and lean forward until your body is almost parallel to the floor. Allow your arms to hang straight down from the shoulders. 
• Inhale and pull the dumbbells up using the rear deltoids. 
• Slowly lower your arms as you exhale and return to the starting position.
• Repeat. 

2 – FRONT ROW

• Grab two dumbbells and let them hang in front of you, at your arms-length, palms facing your body and shoulder-width apart.
• Inhale, engage your core while keeping your back straight. Your chest should be proud, and you should be looking forward. 
• Lift the dumbbells straight up toward the chin. Elbows should lead the movement, and your arms shouldn’t go higher than parallel to your shoulders. 
• Pause at the top before getting back to the starting position.
• Repeat. 

4TH SUPERSET

 12-15 reps, 3 rounds

1 – CROSS-BODY MOUNTAIN CLIMBER

• Assume a standard plank position. 
• Keep your core tight and your back flat. Make sure your hands are underneath your shoulders and that you keep your head in a neutral position.
• Like in a regular mountain climber, bring one knee up towards your chest. The difference, in this case, is that you will twist that knee towards the opposite elbow. Meaning, your right knee should point to your left elbow. 
• Engage the core and bring the leg back to the initial position.
• Repeat, alternating between legs. 

2 – COMMANDO PLANK

• This exercise also requires you to start in the standard plank position. 
• Keep your core tight and head neutral. 
• Push up your right hand until that arm is straight. Then, repeat the process with your left hand and arm until you are in a high plank position. 
• Then, lower your back down to your starting position on your right and left arm, respectively. 
• Switch hands.

3 – RUSSIAN TWIST 

• 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.

Liked this full-body dumbbell workout? Try some others right below:

• Functional shoulder workout for strength and control
• 35-min functional strength workout
• 30-min functional workout for strength
• 30-min Pilates workout for strength and power
• 30-min full-body HIIT workout