Three Free Beginner Bodyweight and Dumbbell Workouts For Improved Health

The key to improved health is not an expensive gym membership or fancy fitness equipment. All you need is a set of dumbbells, your bodyweight, and the right program. Here are three sample workouts you can do this week:

Workout One

Perform as many rounds as you can in 20 minutes of:

  • Dumbbell Bent Over Row, 10 reps
  • Parallel Jump Squat, 10 reps
  • Dumbbell Bench Press, 10 reps
  • Straight Leg Raises, 10 reps

How to Do This Workout:

Set a timer for 20 minutes. Perform the exercises back to back with little to no rest in between each exercise. Record how many rounds you were able to perform within the 20 minute time period. Try to perform more rounds next week.

Workout Two

5 rounds of:

  • Dumbbell Squat, 10 reps
  • Decline Pushups, 10 reps
  • Crunches, 10 reps

How to Do This Workout:

Perform the exercises back to back with little to no rest in between each exercises. Time the entire workout and record it. Try to perform the workout faster next week.

Workout Three

For time:

  • Jumping Chinups, 2 reps
  • Dumbbell Swing, 4 eps
  • Jumping Chinups, 4 reps
  • Dumbbell Swings, 8 reps
  • Jumping Chinups, 6 reps
  • Dumbbell Swings, 12 reps
  • Jumping Chinups, 8 reps
  • Dumbbell Swings, 16 reps
  • Jumping Chinups, 10 reps
  • Dumbbell Swing, 20 reps

How to Do This Workout:

Alternate between the two exercises performing the prescribed repetitions for each round. Time the entire workout and record it. Try to perform the workout faster next week.

As you can see, when you combine dumbbells and bodyweight training, you can create amazing training programs! The key is to perform whole body exercises and use effective high intensity training methods.