Dumbbell Dominance 4 | 30 Minute Dumbbell Workout

Disclaimer

This workout is strenuous and can lead to physical injury.

Use caution when performing any of the exercises displayed in this workout. Consult your physician to ensure that these workout programs are safe for you before you begin.

Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries resulting from using this workout program.

For more details on how to do an exercise, check out the FSW Exercise Tutorials.

This is a 30-minute dumbbell workout that combines reps and timed workouts to build strength across your entire body.

Warm-Up

Run in Place

Start with your feet hip-width apart. Start a running motion by bringing one knee up to your waist. Repeat with the opposite leg.

Dumbbell Dominance 4

Butt Kickers

Start with your feet hip-width apart. Raise your back leg until your heel hits your glute. Repeat on the opposite side.

Dumbbell Dominance 4

Squats

Start with your feet shoulder-width apart. Lower your glutes down until you are at a 90-degree angle or lower. Squeeze your glutes and push yourself back up to the starting position.

Dumbbell Dominance 4

Standing Toe Touches

Start with your feet hip-width apart. Lift one leg and reach out and touch your toe with the opposite hand; repeat on the opposite side.

Dumbbell Dominance 4

Jumping Jacks

Start with your feet hip-width apart. Jump out until your feet are shoulder-width apart and your hands touching above your head. Jump back to the starting position.

 Dumbbell Dominance 4

Equipment needed

2 Dumbbells (Moderately heavy and light)

 

Circuit 1: Complete the two exercises, then finish the remainder of the time with the cardio workout. 

5 Shoulder Press

Start with your feet shoulder-width apart and the dumbbells positioned over your shoulders. Press the weights up to above your head and return them to the starting position. Repeat for five reps.

Dumbbell Dominance 4

5 Chest Press

Start with your feet shoulder-width apart and the dumbbells positioned at your chest. Press the weight put in front of your chest and return them to the starting position. Repeat for five reps.

Dumbbell Dominance 4

Butt Kickers to the end.

Start with your feet hip-width apart. Raise your back leg until your heel hits your glute. Repeat on the opposite side.

 Dumbbell Dominance 4

Circuit 2: Complete the two exercises, then finish the remainder of the time with the cardio workout. 

5 Chest Openers

Start with your feet shoulder-width apart and the dumbbells positioned in front of your chest with your elbows bent at a 90-degree angle. Open up your arms and squeeze your shoulder blades to bring the weights to the outside of your body. Return to the starting position. Repeat for five reps.

Dumbbell Dominance 4

5 Bicep Curls

Start with your feet hip-width apart and the elbows positioned at your sides. Raise the weights to a 90-degree angle while keeping your elbows aligned to your sides. Return them to the starting point. Repeat for five reps.

Dumbbell Dominance 4

Run in Place to the end.

Start with your feet hip-width apart. Start a running motion by bringing one knee up to your waist. Repeat with the opposite leg.

Dumbbell Dominance 4

Circuit 3: Complete the two exercises, then finish the remainder of the cardio workout. 

5 Squat Thrusters

Start with your feet shoulder-width apart and the dumbbells positioned on your shoulders. Lower your glutes down until you are at a 90-degree angle or lower. Squeeze your glutes and push yourself back up to the starting position while pushing the weights up above your head. Repeat for five reps.

Dumbbell Dominance 4

5 Lateral Raises

Start with your feet hip-width apart, and the weights positioned down by your sides. Raise the weights until your arms are at shoulder height. Lower them back to the starting position. Repeat for five reps.

Dumbbell Dominance 4

Run in Place to the end.

Start with your feet hip-width apart. Start a running motion by bringing one knee up to your waist. Repeat with the opposite leg.

 Dumbbell Dominance 4

Block II

Circuit 1: Complete the two exercises, then finish the remainder of the time with the core exercise. 

5 Chest Press

Start on your back and the weights positioned by your chest. Press the weights above your chest until they meet above your chest. Return to the starting position. Repeat for five reps.

Dumbbell Dominance 4

5 Pec Fly’s

Start on your back and the weights positioned above your chest. Keep your arms straight and lower the weights down to the ground. Return to the starting position. Repeat for five reps.

Dumbbell Dominance 4

Flutter Kicks

Start on your back with your legs out straight. Lift your legs up and down in a flutter motion.

Dumbbell Dominance 4

Circuit 2: Complete the two exercises, then finish the remainder of the time with the core exercise. 

5 Lying Bicep Curls

Start on your back and the weights positioned by your sides. Curl the weights up to your chest and return them to the starting point. Return to the starting position. Repeat for five reps.

Dumbbell Dominance 4

5 Lying Triceps Extensions

Start on your back and the weights positioned above your chest. Lower the weights down to a 9o degree angle. Keep your elbows up and biceps close by your ears. Return to the starting position. Repeat for five reps.

Dumbbell Dominance 4

Air Bike to the end.

Start on with your body balanced on your glutes and your legs. Pedal your legs in a circular motion.

Dumbbell Dominance 4

Core Workout

Single-Leg Toe Touches

Start on your back. Reach up and touch your hand to your opposite toe while keeping your legs and arms straight—lower back to the ground.

Dumbbell Dominance 4

Single-Leg Toe Touches (Opposite Side)

See the first exercise but use it on the opposite side.

Flutter Kicks with Weights

Start on your back with your legs up about six inches off the floor, and the dumbbells held above your chest. Move your legs up and down in a flutter motion.

Dumbbell Dominance 4

Toe Touches (Both Hands)

Start on your back. Reach up and touch both hands to your toes—lower back to the ground.

 Dumbbell Dominance 4

Alternating Toe Touches

Start on your back. Reach up and touch your hand to your opposite toe while keeping your legs and arms straight. Repeat on the opposite side.

Dumbbell Dominance 4

Plank

Start in a prone position with your elbows under your shoulders and your feet hip-width apart. Keep your abs braced, relax your shoulders and hold the position.

Dumbbell Dominance 4

 

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