Grab your dumbbells for this total-body strength workout!

Dumbbells are a versatile strength training tool and can be used to work every major muscle group in your body (and you’ll feel that with this workout!). The workout is structured with 4 supersets each performed for 5 rounds of 30 seconds of work and 30 seconds of rest (with a 1-minute rest between supersets). Supersets are a great way to keep your heart rate up and enable you to do more in your workouts in less time — a win-win for everyone! 

Though the workout is structured in timed intervals, try not to rush through the exercises — take your time to ensure good form so that you get the most out of the workout.

We recommend this workout for beginner to advanced fitness levels. The exercises can be modified based on your individual needs, and we have listed any modifications next to each photo below. Before beginning any exercise program, please consult with your physician to ensure your safety and preparedness for this workout. American Family Fitness is not liable for any injury, illness, or death resulting from this workout.

The Workout

After a 5- to 10-minute dynamic warm-up, perform each superset 5 times, performing each exercise for 30 seconds and then resting for 30 seconds. After the 5th round, rest for 1 minute then move on to the next superset. Repeat this pattern until each superset is completed. Time to finish this workout is approximately 44 minutes (not including your dynamic warmup and cooldown). 

Equipment: Dumbbells
Optional: A mat for floor exercises

SUPERSET 1
5 rounds, 30 seconds of work/30 seconds of rest
– Front Rack Squat
– Seesaw Overhead Press

Rest 1 minute