High Intensity Dumbbell and Bodyweight Super Set Training
Assuming you only have a pair of dumbbells, what exercises can you do to work out your entire body? You can perform tons of exercises and combine them with bodyweight movements for great results. Let’s go through the exercises first, then I’ll introduce you to the workout:
Chest
Dumbbell Push Up Row – This is a chest and back exercise. Take two dumbbells and assume the pushup position. And then do a push up. Raise your back, and then lift one hand up to your armpits. Make sure your back is straight. Try to stabilize the body. Come back and repeat. Then perform another repetition with the second hand. Pair it with a lower body pushup.
back
Dumbbell Front Squat – See Saw Press – this is for the lower body and shoulders. Clean a pair of dumbbells up to your shoulders. Then squat down keeping your back straight. Keep your chest out with your abs contracted. Stand up and press the dumbbell overhead with the other hand bent slightly on the opposite side. Come back and repeat. Combine it with the previous exercise for maximum benefit.
triceps
Dumbbell Close Grip Floor Press – Lie on the floor, backwards. Place a pair of dumbbells close to your chest. Place the dumbbells close to each other and press them over your head keeping them connected.
Biceps
Body weight above and below pull-ups – Take a mixed grip pull-up bar. Place your palms, each facing the opposite direction. Pull up until your chin is over the bar. After half adjustment, change the grips.
forearms
Bodyweight Knuckle Thrust – These are regular push-ups, done on the knuckles. Clench your fists and place them on the floor and perform push-ups. Try a softer surface first, so your knuckles won’t hurt. Good for triceps and chest too.
behind
Body Weight Pull Ups – perform a pull up with a grip such that both palms face you. Pull up until chin clears up and repeat. Good for the biceps too.
ABS
Dumbbell Crunches – get into a crunch position and hold one or two dumbbells directly in front of you and overhead. Perform crunches while keeping the dumbbells in the same position.
Legacy
Bodyweight Plus Burpees – squat down and put your hands in front. Kick your legs out so you are in a pushup position. Then perform a position. Pull back to a squat position. Jump to the sky Immediately drop to a squatting position when your feet touch the ground. Repeat.
exercise
A superset is where you pair two exercises and perform them back to back with little to no rest between each set.
For the following pairs, perform sets of each exercise, followed by 30 seconds of rest between each pair.
Rest 1 minute, then move on to the next superset:
Superset #1:
- Dumbbell Push-Up Row, 3×10
- Dumbbell Front Squat, 3×10
- rest 30 seconds
rest 60 seconds
Superset #2:
- Close-Grip Dumbbell Floor Press, 3×10
- Pull-ups above and below bodyweight, 3×5
- rest 30 seconds
rest 60 seconds
Superset #3:
- Bodyweight Knuckle Curl 3×5
- Bodyweight Pull-ups, 3×3
- rest 30 seconds
rest 60 seconds
Superset #4:
- Dumbbell crunches, 3×10
- Bodyweight Plus Burpees, 3×10
- rest 30 seconds
Go cardio or crash