Here is your Dumbbell Workout of the Week, a perfect full body dumbbell workout + more!
Key Points For Your Weekly Workout Schedule:
— Pick Loads that make each option challenging. If you can complete it quickly under 15 minutes, then its too light.
ABOUT THESE WORKOUTS IN GENERAL
Each option below is a potentially separate workout with the same movements, allowing you to create a diverse dumbbell workout plan. You can try these movements in at least three different workouts this week. This dumbbell workout plan ensures you cover all major muscle groups effectively.
The first column is a descending ladder of reps. So, you will do 10 of each exercise, then 9 of each exercise, etc., down to one. Rest as needed but try to move through and keep your pace up. This is an integral part of a full body weight training with dumbbells routine.
The middle column is doing 30 seconds of the movement, resting for 30 seconds, then doing that same movement again. Do 4-6 rounds of each before moving onto the next movement. Like the previous example, try to keep up the pace. This can be a great dumbbell workout routine for women looking to increase strength.
The third column is the option to perform high reps. You might need to chip away at these totals, but the goal is to do as many reps as possible until you need to rest, to get to 20 or 30 total. Go to the next movement, after completing the first set, then go back through one more time resting as needed, but trying to do as many reps as possible at a high pace. This approach is excellent for both beginners and seasoned enthusiasts looking for varied dumbbell exercises for beginners.
This is a general warm up for the workout. General Warm Up: A1) Alternating Worlds Greatest Stretch x 1:00 A2) Lunge Matrix x :1:00 A3) Lunge Matrix with Arm Drivers x 1:00 A4) 9090 Switches x 1:00 A5) Kick Sits s x 1:00
The recommended RPEs for each column are as follows:
Option #1 RPE 7-8
Option #2 RPE 7
Option #3 RPE 6
This approach helps in customizing your dumbbell workout routine according to your fitness level.
What are RPEs?
RPE stands for Rate of Perceived Exertion. It’s a scale used to measure the intensity of your exercise based on how hard you feel your body is working. The scale typically ranges from 1 to 10, where:
1 means you’re at rest or not exerting any effort.
2-3 indicates light activity, like walking or gentle stretching.
4-6 represents moderate activity, where you’re working but can still hold a conversation.
7-8 suggests vigorous activity, where you’re pushing yourself hard, and talking is difficult.
9-10 means you’re at your maximum effort, where you’re giving it everything you have.
RPE is a subjective measure, allowing you to assess how difficult an exercise feels regardless of the specific weight, speed, or duration. It’s often used in strength training, cardio, and other forms of exercise to help you tailor your workouts to your fitness level and goals.
GENERAL WARMUP
1. Alternating World’s Greatest Stretch – 1 minute
2. Lunge Matrix – 1 minute
3. Lunge Matrix with Arm Drivers – 1 Minute
4. 9090 Switches – 1 minute
5. Kick Sits – 1 Minute
THE WORKOUT
OPTION 1:
Descending Ladder of 10,9,8,7..etc., down to 1
In this example you will do 10 of each movement, then 9 of each movement, then 8, etc., down to 1 rep of each movement. This is a great part of a full body dumbbell workout.
OPTION 2:
30 seconds of each movement followed by 30 seconds of rest for each of the same movements above. Do 4-6 rounds of each movement before moving on to the next movement.
OPTION 3:
2 Sets of 30 reps of each movement before moving onto the next movement. So, do 30 reps of Dumbbell Front Squat, rest as little as possible. Then do 30 more reps. Then repeat with the next movement. This option can be particularly beneficial in a dumbbell upper body workout.