Dumbbell Workout

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


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

Rest 1 minute


5 rounds, 30 seconds of work/30 seconds of rest
– Dumbbell Romanian Deadlifts
– Bent Over Row

Rest 1 minute



5 rounds, 30 seconds of work/30 seconds of rest
– Lateral Lunge
– Floor Press

Rest 1 minute


5 times, 30 seconds work/30 seconds rest
– Single-Leg Squat
– Dumbbell Pullover

Rest 1 minute


Cooldown — stretch and/or foam roll for 5 to 10 minutes to relax and reset your body.


Lauren Rinker is the Group Fitness Manager at Virginia Center Commons and teaches a variety of classes, including POWER®, CORE®, BLAST®, Yoga, and Fusion small group and team training. She started her Group Fitness career in 2012 after her childhood dream of being a 🌪 chaser didn’t work out due to immense fear of 🌪s, and accredits Group Fitness for transforming her life 💪. She loves how Group Fitness and Social Media share the same impact of making and maintaining meaningful connections between people ❤. When she’s not teaching or taking 📷s for the VCC Facebook page, you can find her 🏋️‍♀️-ing, 📚️-ing, checking off her To-Do lists 📝, drinking ☕️, or eating any or all of the following foods: 🍣🥞🥓 A self-proclaimed cat lady 😻 and night owl, Lauren loves to recharge in the evenings by watching Netflix with her two Instagram-famous cats 🐱 🐱

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