BEGINNER | Dumbbells for Days

This is a great workout for the gym. With 3 rounds of dumbbell exercises, you can either set yourself up with your weights in a corner with a mirror to keep your form in check, or work with a variety of weights. With only one round of warm-up and three rounds of six exercises in the main workout, you can be in the gym, done, and out in less than 45 minutes.

Can I skip the warm-up?

Nope. Always start with a warm-up. It's a great time to get in activation exercises to warm things up, and the body parts that most often need the focus are your scapula and your hips. Warm-ups are always worth doing - they help prevent injury, give you some bonus work on important areas, and get your blood flowing prior to the main set.

If you ever have a workout that does not have a warm-up, just complete 8-12 reps of the bodyweight variation of the exercise for a single round.

What dumbbell weights should I use?

If you have multiple weights, use the ones that feel challenging but do-able. When I'm working in the gym with a new client who hasn't used dumbbells recently, we start at 5lbs for women and 10lbs for men, and work up from there. It quickly becomes evident if they need more weight or are fine where they're at. If you're an intermediate or advanced level athlete, the skies (mostly) the limit.


WORKOUT x 3 Rounds

10-12 reps

Dumbbell Squat Thrusts
10-12 reps Dumbbell Sumo Deadlifts
10-12 reps Dumbbell Reverse Lunges


10-12 reps

Bent Over Dumbbell Rows

10-12 reps

Dumbbell Overhead Shrug

10-12 reps

Dumbbell Floor Chest Press



  • Thanks, Amy.
    I’ll be doing this one again.

  • This is EXACTLY what I needed today! Thanks for the great programming Amy!!!

    Chad McAlexander

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