DUMBBELL WORKOUTS

DUMBBELL WORKOUTS

Dumbbell workouts that are designed for heavier weights and lower reps to build strength. We recommend starting with a lower weight if you're new to weight lifting, and check out our Turf Tips section for helpful guidance on getting started with dumbbell training.

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DUMBBELL WORKOUTS
  • UPPER BODY DUMBBELL (S4:01) - ALONZO

    Natural Selection using tricep extensions with Coach Alonzo & Coach James.

    NATURAL SELECTION - TRICEP EXTENSIONS

    3x:
    10 heavy reps
    20 reps at half weight
    10 heavy reps
    20 reps at half weight

  • TOTAL BODY DUMBBELL (S4:02) - JAMES

    Shoulder, hamstring, and core work with Coach James & Coach Zack.

    Total Body Program:
    Iron cross 30 second hold
    20 shoulder press
    20 second hold
    20 shoulder press
    15 second hold
    20 shoulder press

    3x:
    10 Shoulder raise
    10 Leg lifts

    10 Hamstring walk-outs

    10 Weighted superman into push-ups

  • LOWER BODY DUMBBELL (S4:03) - JOE

    Strengthen your glutes and hamstrings in this squat-focused dumbbell workout with Coach Joe.

    Program:
    3x8:
    Squat pulse + full squat
    20 reps full range squats

  • UPPER BODY DUMBBELL (S4:04) - JOE

    Work your triceps, delts, and lats in this Upper Body workout with Coach Joe.

    Program:
    Tricep Extensions
    2x25

    Rear Delt Flys
    2x25

    Lateral Raises
    2x25

  • LOWER BODY DUMBBELL (S4:05) - JOE

    Natural Selection with Single Leg Hip Thrusts to target your glutes and hamstrings with Coach Joe.

    “Natural Selection” - Single leg hip thrusts

    On each side:
    10 heavy
    20 half weight
    10 heavy
    20 half weight

  • TOTAL BODY DUMBBELL (S4:06) - JAMES

    Total body work featuring squats, chest presses, rows and core work with Coach James.

    Program:
    2 rounds:
    20x:
    Squat & Press
    Squat & Chest Press
    Squat & Row

    20x:
    Weighted hollow hold
    Shoulder raises into leg lifts

  • TOTAL BODY DUMBBELL (S4:07) - JOE

    Staggered deadlifts & rows with Coach Joe & Coach Zack.

    Program:
    2x:
    15 deadlifts (R)
    15 rows ( R )

    2x
    15 deadlifts (L)
    15 rows (L)

  • UPPER BODY DUMBBELL (S4:08) - JOE

    Kneeling shoulder press & bicep curls with Coach Joe & Coach Zack.

    Three rounds:

    2x:
    12 Kneeling Shoulder Press
    8 Kneeling Bicep Curls

  • TOTAL BODY DUMBBELL (S4:09) - JAMES

    Clean & press + weighted kick-outs with Coach James and Coach Zack.

    Program:
    2 rounds:
    10 Clean & Press
    10 Weighted Kick-Out

  • UPPER BODY DUMBBELL (S4:10) - ALONZO

    Natural selection using bicep curls with Coach Alonzo & Coach James.

    “NATURAL SELECTION”
    BICEP CURLS

    4x:
    10 heavy
    20 half weight
    10 heavy
    20 half weight

  • LOWER BODY DUMBBELL (S4:11) - JOE

    Staggered deadlifts & lateral step-ups with Coach Joe & Coach James.

    Three rounds:

    Each side:
    12 Staggered Deadlifts
    12 Lateral Step-Ups

  • TOTAL BODY DUMBBELL (S4:12) - JAMES

    Work your glutes, biceps and chest in this total body burner with Coach James & Coach Joe.

    2x:
    10 Sumo Squat w/ Preacher Curl

    2x:
    10 Sumo deadlift into drop down push-up

  • LOWER BODY DUMBBELL (S4:13) - JOE

    Game of 3's with Coach Joe & Coach Zack using goblet squats & squat jumps.

    GAME OF 3’S
    GOBLET SQUATS
    Squat Jumps