Strength Routine Dumbbell And Bodyweight Circuit

Strength Routine: Dumbbell and Bodyweight Circuit

Embark on this 60-minute structured strength workout routine that emphasizes dumbbell and bodyweight exercises to build functional strength and endurance.

Warm-up (10 minutes)

• Dynamic Stretching (5 minutes):

  • Arm Circles: 1 minute
  • Leg Swings: 1 minute (30 seconds each leg)
  • Hip Circles: 1 minute
  • Bodyweight Squats: 1 minute
  • High Knees: 1 minute

• Mobility Drills (5 minutes):

  • World's Greatest Stretch: 2 minutes (1 minute per side)
  • Shoulder Pass-throughs with a Band: 1 minute
  • Ankle Mobility Drills: 2 minutes (1 minute per foot)

Main Workout (40 minutes)

Block 1: Dumbbell Strength Circuit (20 minutes)

Perform 3 sets, with 60 seconds rest between sets.

1. DB Goblet Squat

   • Reps: 12

2. DB One-arm Row

   • Reps: 10 per arm

3. DB Romanian Deadlift

   • Reps: 12

4. DB Floor Press

   • Reps: 12

5. DB Shoulder Press

   • Reps: 10

Block 2: Bodyweight & Core Circuit (20 minutes)

Perform 3 sets, with 45 seconds rest between sets.

1. Push-up

   • Reps: 15

2. Air Squat

   • Reps: 20

3. Hanging Knee Raise

   • Reps: 12

4. Glute Bridge

   • Reps: 15

5. Med Ball Russian Twist

   • Reps: 15 per side

Cooldown (10 minutes)

• Static Stretching (10 minutes):
  • Hamstring Stretch: 1 minute per leg
  • Quadriceps Stretch: 1 minute per leg
  • Chest Opener: 2 minutes
  • Shoulder Stretch: 1 minute per arm
  • Cat-Cow Pose: 2 minutes

This routine ensures a balanced approach to strength training using a variety of dumbbell and bodyweight exercises. Enjoy the session and remember to maintain proper form throughout each movement!

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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