By: AP   On: 4 January 2019 




If you live a busy life and find it hard to find time to workout then this one is for you! Maximise your workout time with this great dumbbell routine.


The Workout – Repeat this circuit four times, with a rest after each circuit and select weights per your experience (experience listed below).

1st circuit, do 12 reps for each exercise.

2nd circuit, do 10 reps for each exercise.

3rd circuit, do 8 reps for each exercise.

4th circuit, do 6 reps for each exercise.


Experience – Beginner

Dumbbell Weight – 9-13kg

Rest 60-90 seconds


Experience – Intermediate

Dumbbell Weight –13-18kg

Rest 45-60 seconds


Experience – Advanced

Dumbbell Weight – 18-22kg

Rest 30-45 seconds


Dumbbell Row

Works: Upper Back

  1. With a pair of dumbbells, bend your hips and knees slightly, and lower your torso until it’s parallel to the floor. Let the dumbbells hang at arms length and shoulder width apart, with your palms facing towards you.
  2. Bending your elbows, pull the dumbbells to the side of your torso. Pause then slowly lower the dumbbells.



Works: Whole Body

  1. Stand straight with your feet shoulder width apart. Hold the dumbbells next to your shoulders with your palms facing towards you. Throughout this workout try to keep your torso as upright as possible.
  2. With the dumbbells still positions next to your shoulders, lower your body until the tops of your thighs are parallel to the floor (squat). To do this push your hips backward, bend your knees and lower your body as far down as possible.
  3. Push your body to a standing position, while at the same time pressing the dumbbells directly above your head. Lower your dumbbells to starting position.


Dumbbell Straight-Leg Deadlift

Works: Glutes, Lower Back, Core and Hamstrings

  1. Grab a pair of dumbbells, standing with feet hip width apart and knees slightly bent. Hold dumbbells at arms length in front of your thighs.
  2. Without changing the slight bend in your knees, bend your hips and lower your torso until it’s almost parallel to the floor. Keep the dumbbells as close to your body as possible. Pause, then raise back to starting position.


Dumbbell Squat Thrust

Works: Whole Body

  1. Hold a pair of dumbbells at your sides.
  2. Squat and placing your arms on the floor in front of you, kick your legs backwards into a pushup position.
  3. Quickly return your legs to a squat position.
  4. Stand and jump.

This workout can be performed without dumbbells as you are using your whole body weight. 


We hope you have enjoyed this workout and can feel the benefits. You can do this workout a few times a week mixing in a few different positions. Remember to stretch before and after this workout to avoid stiff sore muscles.


Team Fitquip

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