Welcome to my full body strength workout with dumbbells! No dumbbells? No problem – you can get a great workout with no equipment. In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need any demos.
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Before You Begin
This is an 11-minute interval workout with a 1-minute warm up followed by 2 segments – a tabata and an EMOM (every minute on the minute).
For the 6-minute tabata you work for 30 seconds and rest for 15 seconds for 8 rounds. For the 4-minute EMOM you complete the work and then rest until the next minute starts.
Full 11-minute Workout Video:
PART 1: Tabata (6 minutes)
Tabata (work 30s / rest 15s):
Rounds 1, 3, 5, 7: Suitcase Swing
Rounds 2, 4, 6, 8: Snatch, Rack & Squat
Squat with weights down by the sides. Stand quickly with power as straight arms swing to shoulder level.
Modification: Remove weights
Progression: Use heavier weights
Be careful: Keep back straight
Snatch, Rack & Squat
With one dumbbell on the floor squat low using legs and grab weight with one hand. Zip the weight up the body into a shoulder press as you stand.
Modification: Remove weight
Progression: Use heavier weight
Be careful: Squat with legs not back
PART 2: EMOM (4 minutes)
Every Minute on the Minute:
5 Left-side Diagonal Getups
5 Right-site Diagonal Getups
10 sets Russian Twist (set = R+L)
Lying supine, bend one knee with foot on floor and extend same arm overhead. Sit up by pushing off the grounded hand while lifting the free arm toward the opposite straight leg. Return to starting position.
Modification: Crunch (vs sit up)
Progression: Add weight to the elevated arm
Be careful: Keep weight manageable
Sit with bent knees, lean back slightly and with clasped hands rotate the hands from hip to hip in a twisting motion.
Modification: Peform this move seated in a chair
Progression: Add one dumbbell to hold between the hands and elevate the feet
Be careful: Stop if back hurts