Facing a packed-out gym, or working out from home? If you need a small-space dumbbell workout, without the need for a bench, this session from PT Farren Morgan requires minimal room and can be done in 20 minutes or less.
Whether you’re a tactical athlete preparing for a military test, or just someone with a hectic schedule, setting aside 20 minutes of your day for small-space dumbbell workouts will build full-body muscle and enhance your cardiovascular fitness – and the best part is that you can do this session without a bench. All you need to get started are your best adjustable dumbbells or fixed dumbbells.
Dumbbell Workout Without a Bench: The Exercises
1. Dumbbell thruster
Targets: Legs, shoulders, core
Reps: 12
Sets: 3
Rest: 30-45 secs
- Hold a dumbbell in each hand at shoulder height.
- Squat down, then explosively stand up while pressing the weights overhead.
2. Renegade row
Targets: Core, back, arms
Reps: 10 (each side)
Sets: 3
Rest: 30-45 secs
- Start in a high plank position with a dumbbell in each hand.
- Perform a row with one arm, while stabilising with the other.
3. Dumbbell deadlift
Targets: Hamstrings, glutes, lower back
Reps: 12
Sets: 3
Rest: 30-45 secs
- Hold a dumbbell in each hand with a neutral grip.
- Hinge at the hips, keep the back straight, and lower the weights toward the ground.
4. Dumbbell goblet squat
Targets: Quads, hamstrings, core
Reps: 15
Sets: 3
Rest: 30-45 secs
- Hold a dumbbell close to your chest.
- Squat down to at least parallel, keep your back straight, then push through your heels to return to the starting position.
5. Dumbbell bent-over row
Targets: Upper back, biceps
Reps: 12
Sets: 3
Rest: 30-45 secs
- Hinge at the hips, keep a slight bend in the knees and row the dumbbells to your hips.
6. Dumbbell reverse lunge
Targets: Quads, hamstrings, glutes
Reps: 10 (each side)
Sets: 3
Rest: 30-45 secs
- Hold a dumbbell in each hand, step back into a lunge, then return to the starting position.
