Dumbbell Rounds
Six weeks of counted rounds — cleans, squats, presses and push-ups back to back. Hard breathing with a pair of dumbbells.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- One pair of dumbbells you can clean for eight, and floor space. No bench.
The sessions Two 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 Rounds A
- Dumbbell Clean 4 × 8
- Push-up 4 × 10
- Dumbbell Squat 4 × 12
- Russian Twist 4 × 20
One round is the four moves back to back. Rest after the round, not inside it.
Day 2 Rounds B
- Bent-Over Dumbbell Row 4 × 10
- Dumbbell Reverse Lunge 4 × 8 each
- Standing Dumbbell Press 4 × 8
- Bicycle Crunch 4 × 20
No clean today — the row and press earn the same breathing at half the skill cost.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Abdominals · Quadriceps · Chest · Hamstrings · Middle back · Shoulders
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
One pair of dumbbells you can clean for eight, and floor space. No bench. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Dumbbell Rounds” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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