Powerful Full Body Strength // Dumbbell Only Workout

Powerful Full Body Strength // Dumbbell Only Workout is another tough metabolic strength workout from Heather Robertson. Heather strength trains your entire body with compound exercises and burns calories while doing it. I burned 250 calories in just under 40 minutes. I was working very hard during this workout. Her Stand Up and Press move reappeared in this workout (Circuit 2, #2). That exercise is so challenging for me. I know I can lift heavier than a 15 pound dumbbell for a French Press but not when you also have to stand from kneeling position! 15 pounds is the most I can handle. This workout wore me out! Another excellent and intense total body strength workout.

This workout is made up of 3 circuits of 5 exercises. Each circuit is done twice. The exercises are done interval style: 40 seconds of work followed by 20 seconds of rest. There is a timer in the lower right hand corner of the screen counting down the intervals and recoveries. During the recoveries Heather previews the next exercise.

Powerful Full Body Strength // Dumbbell Only Workout is 39:35 minutes; 4 minute warm up and 4 minute stretch. Equipment: dumbbells and exercise mat. Heather is using 10 and 15 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Overhead lunge (reverse lunge while holding one DB overhead isometrically the entire interval) (one 15# DB)
  2. Repeat #1 on other side of body
  3. Deadlift & row (alternate one deadlift with one deadrow) (25# DBs)
  4. Curtsy & front raise (alternating rear curtsy lunges, holding one DB in both hands, with straight arms, raise DB overhead while in lunge and lower when changing sides) (one 10# DB)
  5. Arnold push press (squat with DBs held in front of you at shoulder level, palms facing you (front squat) and when you stand, do an Arnold press) (15# DBs)
  6. Repeat #1-5

30 second recovery

Circuit 2:

  1. Push up & row (in straight arm plank, holding a DB in each hand, do one renegade row + one tricep push up, alternate arms with a push up between each side) (20# DBs)
  2. Stand up & press (in high kneeling, holding one DB in both hands behind head, step forward into standing and press DB overhead and lower it (French press), then return to high kneeling) (one 15# DB)
  3. Squat & curl (squat while holding one DB in both hands between legs, hold squat while doing a bicep curl) (one 20# DB)
  4. Glute bridge & press (lay on mat, knees bent and feet on mat, raise hips/glutes each time you do a chest press) (20# DBs)
  5. One arm swing (alternating single arm kettlebell swing but with a DB, pass the DB from hand to hand with each swing) (one 15# DB)
  6. Repeat #1-5

30 second recovery

Circuit 3:

  1. Shuffle & raise (hold squat isometrically and squat walk 2 steps to side, stand and do one bent arm side raise) (8# DBs)
  2. Side lunge & raise (stand with legs wide while holding one DB by bar with both hands, do stationary alternating side lunges, between each side do one upright row) (one 20# DB)
  3. Sit up & press (lay on mat w/ knees bent and feet on ground, hold one DB in both hands at chest, sit up and do one overhead press before rolling back down to mat) (one 15# DB)
  4. Scapular squeeze combo (extend arms/DBs straight to side with palms facing ceiling, pull elbows behind waist, lower arms then raise straight arms from thighs to side to overhead with palms facing forward, reverse this lowering DBs back to thighs, alternate between these two moves) (5# DBs)
  5. Burpee and press (full burpee (with a push up when in plank) and an overhead press when standing) (15# DBs)
  6. Repeat #1-5

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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