Dumbbells are versatile, small pieces of equipment that can help you improve your strength and train any muscle of the body provided you know which exercise to pick. So check out these 5 full body workouts using only dumbbells to get your fitness to the next level.
If you got a pair of dumbbells at home and some space to move around, these workouts might be exactly what you need to keep tapping into your fitness potential. Some of these workouts are focused more on endurance, while others train more on the lower body – there is one that is heavy on the upper body too.
So, you see, there is something for everyone. Four of these 5 workouts will need only some space and a pair of dumbbells, nothing more. However, workout number 4 will ask for a “box step over” which you can do by simply stepping on a chair, bench, or otherwise higher ground to step up. The very last workout has pull-ups included, so you will need somewhere you can do that – if you think that’s cheating, like ‘hey, then I can’t do this workout only with a pair of dumbbells’, then we got an extra quick workout at the very end (technically six full body workouts using only dumbbells). Happy now?
Let’s get to it, shall we?
Note: if you are not into CrossFit, as these workouts are CrossFit-style, do not worry – you can simply take your time to finish the exercises without having to hurry up between one and the next movement. We will give you instructions to those who are new to CrossFit and would like to try it out as designed.
Table of Contents
5 Full Body Workouts Using Only Dumbbells
Ah, and these workouts are quite new – nothing like Cindy WOD or something like, they have recently been added to the WODWell database.
1. Melt Programming Metcon 06/05/2024
3 Rounds for time:
- 10 Dumbbell Push Press
- 5 Burpees Over Dumbbell
- 8 Dumbbell Front Squat
- 4 Burpee Over Dumbbell
- 6 Dumbbell Dual Hang Snatch
- 3 Burpee Over Dumbbell
- 4 Dumbbell Thruster
- 2 Burpee Over Dumbbell
- 2 Dumbbell Devil Press
- 1 Burpee Over Dumbbell
Dumbbell weight recommended: 50/35 pounds (22.5/15 kilos)
With a pair of dumbbells on the ground, perform the exercises in the list in the correct form. After finishing the 1 burpee over dumbbell, do all the exercises again. Perform a total of three rounds with a running clock. Perform as fast as possible. Keep recording your time to see how faster you get with each try.
2. Open 24.1
The CrossFit Open is the most inclusive workout program designed for anyone across the globe to try it out and see how they ranked with people from different cultures and fitness backgrounds.
These workouts are designed to be inclusive yet challenging, testing a range of fitness domains including strength, endurance, flexibility, and skill. And in 2024, the very first workout of the CrossFit season was one using only dumbbells.
For time:
- 21 dumbbell snatches – arm 1
- 21 lateral burpees over dumbbell
- 21 dumbbell snatches – arm 2
- 21 lateral burpees over dumbbell
- 15 dumbbell snatches – arm 1
- 15 lateral burpees over dumbbell
- 15 dumbbell snatches – arm 2
- 15 lateral burpees over dumbbell
- 9 dumbbell snatches – arm 1
- 9 lateral burpees over dumbbell
- 9 dumbbell snatches – arm 2
- 9 lateral burpees over dumbbell
Women: 35-lb dumbbell (15 kilos)
Men: 50-lb dumbbell (22.5 kilos)
15-minute time cap.
Although there is a time cap of 15 minutes, meaning you should workout for as long as 15 minutes and stop after it, regardless of whether you finished the workout or not, if you are new to CrossFit, you should definitely push yourself to see how well you do the first time.
Another way to pursue this workout is to do it scaled, which in CrossFit slang means you do an easier version of the workout, but with the same intent. In this case, you only need to change the weight of the dumbbells – try out with a 20/35 pound pair of dumbbells; 20-lb (10 kilos) if you are a female athlete and 35-lb (15 kilos) if you are a male athlete.
3. Melt Programming Metcon 02/02/2024
Another one from Melt Programming which is designed to make you improve your endurance and train your heart and cardiovascular system.
For time:
- 400m Run
- 60 DB Goblet Squat
- 200m Run
- 40 Dumbbell Left Arm Push Press
- 200m Run
- 20 Burpee
- 200m Run
- 40 Dumbbell Right Arm Push Press
- 200m Run
- 60 Dumbbell Goblet Squat
- 400m Run
Dumbbell Weight – 50/30 lb (22.5/13.5 kilos)
Time cap: 30 minutes
If you don’t want to run, you can go with calories instead on any machine that tracks calories. However, then you would need such machine at your disposal. See below:
- 400m Run = 30 Calories
- 200m Run = 15 Calories
4. Wallin
The “Wallin” Hero WOD was designed by CrossFit Fargo @crossfitfargo / EHP Performance (Fargo, ND, USA) to honor Fargo Police Officer Jake Ryan Wallin. Officer Wallin, 23 years old from Saint Michael, MN, died in the line of duty on July 14, 2023.
The WOD’s design incorporates 3 rounds reflecting Beat 3, his patrol area, and the 1050-meter run, which represents the police dispatch call sign “10-50”, commonly used for an auto accident.
3 Rounds for time:
- 1,050 meter Run
- 7 Single Dumbbell Box Step-Overs (50/35 lb)
- 14 Air Squats
- 23 Burpees
With a running clock, perform 3 rounds of the prescribed workout in the order written, as fast as possible (for time).
As we mentioned earlier, for this workout, if you don’t have a box to step over, you can try with a chair, on the staircase of your house, or the bench on a park. Try to ge creative to manage to get the workout done.
Aim to finish the workout in less than 30 minutes.
5. Coach Ivan 01/07/2024
Coach Ivan is another person very active on WODWell always trying to design a challenging workout for people who are interested. And we got one from him that is utilising only dumbbells.
Coach Ivan creates a workout with different versions, usually incorporating a specific warm up and some skills to practice one. Although he did this for this workout, we are focusing only on the workout itself, but you can check out the full programming here.
AMRAP 18 – in 18 minutes, do as many rounds as possible of the workout prescribed below:
- 20 Pull Ups
- 5 Devil Press
- 40 Push-Ups
- 5 Devil Press
- 60 Air Squat
- 5 Devil Press
Dumbbell weight recommended: 38/35 pounds (17/15 kilos); try lighter weights if needed (35/28 pounds; 15/12 kilos).
Extra Full Body Workout Using Only Dumbbells
Like we promised, if you think we cheated with the workout prescribed above using a box step over or pull-up bars, then here is another quick full body workout using only dumbbells.
BSE WOD 4/5/24
AMRAP 7 – in 7 minutes, do as many rounds as possible of the workout prescribed below:
- 8 single dumbbell overhead lunges
- 9 burpees
Lunges: switch hands each round or do 4 lunges with one hand and 4 with the next one in each round.
Weight of the dumbbell recommended: 50/30 lb (22.5/13.5 kilos). If it is too easy for you, increase the weight of the dumbbell up to 70/50 pounds (31.5/22.5 kilos)
The goal of this workout is to aim for 5 or 6 rounds. If you are an avid athlete, you could get closer or above 8 rounds.
Workout designed by Beyond Strength and Endurance.
Read Also: 10 Barbell Crossfit Workouts to Build Strength and Muscle
image sources
- Štefan Drgoň Open Category FALCON CROSSFIT 22.1 2: Štefan Drgoň | BOXROX Photo Comp 2022
