Advanced Full-Body Dumbbell Strength
Photo via Pexels
This is a session for those who already train and want a proper challenge at home. Six heavy compound movements, longer rounds and short rest add up to forty minutes of hard, productive work. You will need a pair of dumbbells you can push and a kettlebell for the swings. Bring your focus - the loads are meant to be demanding.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
Ticked items go to your Lean & Healthy basket. Already have some of the kit? Just untick it.
The workout
Advanced · about 40 minutes, start to finish.
Warm-up
- Skipping or marching - 90 seconds
- Leg swings - 10 each leg
- Light goblet squats - 12 reps
- Arm pull-aparts - 15 reps
Main workout
-
Dumbbell thruster
5 rounds x 10 repsFront-rack the dumbbells, squat deep, then drive up and press overhead in one movement.
-
Renegade row
5 rounds x 8 each sideIn a plank over the dumbbells, row one to your hip, keep the hips still.
-
Kettlebell swing
5 rounds x 15 repsExplosive hip snap, the bell floats to chest height, flat back throughout.
-
Dumbbell reverse lunge
5 rounds x 10 each legLong step back, drop the back knee, drive up through the front heel.
-
Dumbbell Romanian deadlift
5 rounds x 12 repsSoft knees, push the hips back, feel the hamstrings, stand tall.
-
Press-up
5 rounds x max repsStraight line head to heels, chest to the floor, full lockout at the top.
Finish with a 5-minute EMOM: 12 kettlebell swings at the top of every minute, rest the remainder.
Coach's tip
Rest 60 seconds between rounds and pick loads where the final two reps are a real fight while your form holds. If your technique breaks, end the set - this session rewards quality, not ego.
More home workouts
Full body
Full-Body Kettlebell & Dumbbell Blast
Strength & conditioning
Full body
Full-Body Foundations for Beginners
Learn the big movements
Kettlebell
Kettlebell Strong Circuit
Power & full-body strength
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.