Total Body Strength Workout // Dumbbells Only is an excellent full body strength workout from Heather Robertson. I love the majority of Heather’s workouts, but this is definitely one of her better strength workouts. Heather approaches each exercise in a slow and controlled manner so that you can lift heavier dumbbells than what you are normally limited to in her workouts. Though there are some combo exercises, nothing so complicated that it limits the amount of weight you can lift–which is the problem with some of her workouts. And Heather hits every muscle in this workout. For barely being 40 minutes, Heather works you thoroughly. I got an excellent strength workout this morning.
This workout contains 4 circuits each containing 4 exercises. Each circuit is done twice before moving on to the next circuit. The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.
Total Body Strength Workout // Dumbbells Only is 39:58 minutes; 3:30 minute warm up and 3 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10, 15 and 25 pound dumbbells. The weights listed below are what I used. If you are using a heavy dumbbell, I also recommend having a folded towel or a small mat to protect your hips during the glute bridges.
Circuit 1:
- Goblet squat (one 40# DB)
- Deadlift (35# DBs)
- Push press (hold DBs at shoulders, squat and at top of squat do one overhead press) (16.5# DBs)
- Bent over row (deadrow–lower into deadlift, hold at bottom and do one double arm back row, return to standing) (30# DBs)
- Repeat #1-4
Circuit 2:
- Alternating reverse lunges (20# DBs)
- Glute bridge (lay on mat, knees bent and feet close to glutes, DB is on hips, raise and lower hips) (one 40# DB)
- Skull crusher (lay on back, knees bent and feet close to glutes, raise hips into bridge and hold isometrically throughout interval, arms are raised to ceiling holding one DB in both hands, bend elbows bringing DB behind head then return to start) (one 20# DB)
- Push ups
- Repeat #1-4
30 second rest
Circuit 3:
- Cossack squat (holding one DB goblet style, do a side lunge but the straight leg is rotated so heel is on floor and toe is raised to ceiling, alternate sides) (one 30# DB)
- Rear flys (alternating bent over rear delt flys) (10# DBs)
- Tricep press (French press) (one 25# DB)
- 1-arm swing (alternating single arm dumbbell swings–with a DB in each hand, do kettlebell swings with DBs, swing both DBs between legs but only swing one arm up to shoulder level) (15# DBs)
- Repeat #1-4
Circuit 4:
- Sumo curls (lower to bottom of sumo squat, hold while doing one double arm hammer curl) (15# DBs)
- Crunch, twist & press (lay on back on mat with legs bent and feet on floor, hold one DB in both hands, sit up and twist DB to each side then do one overhead press) (one 15# DB)
- Renegade row (one renegade row each arm + one push up) (25# DBs)
- 1-arm jack (holding a DB in each hand, stand with legs wide, hinge forward reaching one DB to opposite foot, as you straighten, jack legs while doing one single arm overhead press, alternate sides) (10# DBs)
- Repeat #1-4
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
