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.
Dumbbell Dominance 3 is a full-body dumbbell workout that can be done in your home or anywhere you have space. The routine incorporates boxing drills into your practice while developing your back & leg muscles.
- Two moderate to heavy dumbbells
- Two light dumbbells
Exercise #1: Dumbbell Rows (Heavy Dumbbells)
Start off standing with both dumbbells at your sides and your feet hip-width apart. Lean forward, let both dumbbells hang down towards your knees, and pull the weights up to your sides. Keep your elbows tight to your body and return the dumbbells to the starting point.
Exercise #2: Dumbbell Reverse Lunges (Heavy Dumbbells)
Start off standing with both dumbbells at your sides and your feet shoulder-width apart. Step backward and lower your knee down to the ground while keeping both legs at a 90-degree angle. As you step back to the starting point, repeat on the opposite leg.
Exercise #3: Dumbbell Jab/Cross (Light Dumbbells)
Start in a boxing guard (left hand up and right hand back). Pivot your left foot and throw your punch. Twist your wrist downwards like you’re dumping out a bottle of water. Repeat with the opposite hand.
Exercise #4: Dumbbell Uppercuts (Light Dumbbells)
Start in a boxing guard (left hand up and right hand back). Rotate your hands in a clockwise motion as fast as possible. Keep your core tight and your chin down.
Exercise #5: Dumbbell Jumping Jacks (Light Dumbbells)
Start off standing with both dumbbells at your sides and your feet hip-width apart. Jump into a jumping jack motion, but never let your hands go past your shoulders.