Dumbbell Circuit: Workout 1 - Wild Basin Fitness

Perform 10 reps of each exercise in a circuit, resting 60
seconds between circuits, unless otherwise indicated.
Perform 3 full circuits.
Increase your strength and endurance, boost your
metabolism and shed body fat with these dumbbell-only
Perform 10 reps each exercise in a
circuit, resting 60 seconds between
circuits.
Perform 3 full circuits.
Perform each exercise in the
workout, one after another, and
then rest. This is one circuit.
Split SquatLegs
1 - Stand upright with your feet split front to back holding
dumbbells at your sides.
2 - Lower your body toward the floor, bending at the hips and
knees and leaning your torso slightly forward with your
weight on the front leg.
3 - Push off the front foot to return to start position, keeping
Bench PressChest
1 - Lie on a bench holding dumbbells at shoulder level with
your elbows bent.
2 - Press the dumbbells up over your chest, straightening
your arms.
• Lower the dumbbells back to shoulder level and repeat.
Bent Over RowBack
1- Holding a dumbbell in one hand with your arm straight,
place the opposite knee and hand on a bench, keeping your
back flat.
2 - Lift the dumbbell up to the side of your chest, bending at
your elbow.
• Lower the dumbbell back to a straight arm position,
Overhead PressShoulders
1 - Stand upright holding dumbbells at shoulder height with
your elbows bent and your palms facing forward.
2 - Press the dumbbells overhead, extending your arms fully.
• Keep your back flat throughout the movement.
Equipment Sub: Barbell
Anterior Lateral Step UpLegs
1 - Stand to the side of a bench with one foot on the bench
slightly in front holding dumbbells by your sides.
2 - Push down on top foot, stepping up and laterally onto the
bench.
• Step down and back with the outside foot, keeping the
other on the bench.
Weighted CrunchAbs
1 - Lie on your back with your knees bent and feet flat
holding a dumbbell in both hands at your upper chest.
2 - Lift your head and shoulders off the floor, keeping your
knees bent and feet flat.
• Lower your head and shoulders and repeat.
PulloverChest
1 - Lie on your back holding one dumbbell in both hands with
your arms extended up over your chest.
2 - Lower the dumbbell back behind your head, keeping your
arms straight.
3 - Raise the dumbbell back up over your chest, returning to
the start position.
Twisting CurlBiceps
1 - Stand upright holding the dumbbells by your sides with
your arms straight and your palms facing inward.
2 - Raise the dumbbells up to your shoulders, turning at the
wrists, finishing with your palms facing back.
• Keep your elbows close to your sides throughout and do
not swing your arms or upper body.
KickbackTriceps
1 - Hold a dumbbell in one hand with your elbow bent up at
shoulder height, placing the opposite knee and hand on a
bench with your back flat.
2 - Lift the dumbbell up and back, straightening your arm.
• Keep your shoulder steady and your back flat throughout.
Side BendAbs
1 - Stand upright holding one dumbbell to one side, bend
over to that side.
2 - Bend to the opposite side, moving through your
midsection.
• Complete all reps on one side before switching to the other
side.
Wild Basin Fitness

35min
3 circuits10 repsper exercise60 secsbetween circuitsDumbbell Circuit: Workout 1Wild Basin Fitness
Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work.page 1 of 1