Total Body Strength & Toning // Dumbbell Workout

Total Body Strength & Toning // Dumbbell Workout is a total body metabolic strength workout from Heather Robertson made up of compound strength exercises. All this means is that each exercise you do works multiple muscle groups in both the upper and the lower body. This is a functional way to train that also elevates your heart rate. It does limit how much weight you can lift for some of the exercises though. For instance, I can use 15 pound dumbbells for bicep curls and curtsy lunges but combine the two, with the bicep curl while in curtsy lunge, and it became a struggle. Luckily you repeat each circuit 3 times. So if the first time through your weight is too heavy or too light, you can change it so that your next 2 circuits are perfect. Which is what I did. I used 15 pounds for that first exercise the first time through the circuit and I was struggling. So I changed to 13 pound dumbbells and that was much more manageable but still challenged me. This workout is made up of two circuits. Each circuit contains 5 exercises and is done 3 times. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand side of the screen, counting down the intervals and recoveries. During the recovery, Heather previews the next exercise.

Total Body Strength & Toning // Dumbbell Workout is 38:10 minutes; 30 second intro, 3:30 minute warm up and 3:15 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 5, 10 and 5 pound dumbbells. The weights listed below are what I used. 

Circuit 1:

  1. Squat, curtsey & curl (squat + one cross back/curtsy lunge with a bicep curl, alternate sides with a squat between each curtsy lunge) (13# DBs)
  2. Lunge & press (stationary lunge with single arm overhead press at top of lunge, arm holding DB is same side as front leg) (one 15# DB)
  3. Repeat #2 on other side of body
  4. Down dog push up (flow from a downward facing dog pose into a push up and back)
  5. Squat & punch (squat + one cross punch, alternate sides with a squat between each punch) (5# DBs)
  6. Repeat #1-5 two more times

30 second rest

Circuit 2:

  1. Deadlift & raise (straight leg deadlift into a straight arm front raise) (8# DBs)
  2. Side lunge & raise (stationary alternating side lunges, between sides do a straight arm side raise) (6# DBs)
  3. Glute bridge & press (lay on back on mat, knees bent and feet on floor, raise hips into glute bridge then do a chest press, lower hips and DBs at the same time) (20# DBs)
  4. Deadrow (25# DBs)
  5. Weighted jacks (jumping jacks but you are pushing arms/DBs straight overhead) (5# DBs)
  6. Repeat #1-5 two more times

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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