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Stuck on the road with nowhere to
workout? Don't let that be an excuse.
Try these awesome full body
workouts using just
bodyweight/dumbbell exercises to
maintain strength and conditioning.
Use 30 second work intervals with 10
second rest intervals in between. Aim
for at least three rounds to work up a
decent sweat or push for a full six
rounds for some serious punishment.
LET’S BEGIN.
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Dumbbell
Workout
1. Thrusters.
Standing with the
dumbbells held at
shoulder height squat
down then stand up
and raise the
dumbbells up above
your head. Return to
original position and
repeat.
2. Russian twist.
Sitting down with
both hands holding a
single dumbbell,
raise your feet off the
ground and move
the weight over your
body from right to
left and back again.
3. Deadlift curls.
Standing with the
dumbbells held in front
of you at waist height,
lean forwards until the
dumbbells touch the
ground. Stand up
straight again and curl
the dumbbells up to
your shoulders.
4. Rotating plank.
Starting from a push-up position with your
hands resting on the handles of the
dumbbells, turn your body to the side and
raise one dumbbell up above you so that
your body is in a ‘T’ position. Return to the
dumbbell to the ground and repeat on the
other side.
5. Snatches.
Standing with a single
dumbbell in one hand,
crouch down until the
dumbbell is touching the
ground between your
feet. Stand up quickly
raising the dumbbell up
directly above your head
in one swift movement.
6. Single-arm rows.
Starting from a push-up
position with your hands
resting on the handles of the
dumbbells, pull one
dumbbell up to your
stomach using the other
hand for balance. Return the
dumbbell to the ground and
repeat on the other side.
7. Windmill.
Standing with a single dumbbell in one hand
raised above your head, reach down on your
opposite side and touch your ankle with your
free hand. Return to standing position and
repeat.
8. Reverse wood-chops.
Standing with both hands
holding a single dumbbell,
crouch down so that the
dumbbell almost touches the
ground to the side of your body.
Now stand up accelerating the
weight as if you are about to
throw it over your opposite
shoulder. Lower the weight
back down and repeat.