Dumbbell Circuits
Four weeks of short dumbbell circuits for a beginner who wants to get fitter: five movements in a row, rest, repeat. Three days a week.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A pair of light-to-medium dumbbells and a mat. No bench.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Circuit A
- Dumbbell Squat 3 × 10
- Dumbbell Floor Press 3 × 10
- Bent-Over Dumbbell Row 3 × 10
- Vertical Swing 3 × 12
- Mountain Climbers 3 × 20 sec
One round is all five back to back with no rest; rest after the round. Each round takes about three minutes.
Day 2 Circuit B
- Dumbbell Reverse Lunge 3 × 6 each leg
- Dumbbell Thruster 3 × 8
- Spell Caster 3 × 6 each side
- Power Partials 3 × 10
- Plank 3 × 20 sec
Spell caster: both dumbbells swing from one hip to the other shoulder and back; turn your feet with them.
Day 3 Circuit C
- Dumbbell Romanian Deadlift 3 × 10
- Standing Dumbbell Press 3 × 8
- Dumbbell Sumo Deadlift 3 × 10
- Dumbbell Clean 3 × 6
- Burpee 3 × 5
Keep the dumbbells close on the cleans. Step back rather than jump in the burpees if you prefer.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.