Nothing But Dumbbells

Train With Tineke

Coach
Tineke Kwast

6 week Dumbbell Guide - This program alternates between a lower/upper body split, and a total body split. All workout can be completed in 30 minutes or less.

First off THANKS SO MUCH for purchasing this guide and trusting me with your health and fitness!

For many of us working out at home is the new normal, with a lot of people working out from home, dumbbells only workouts have been the go-to lately.

There are so many different workouts you can do with just dumbbells, they are literally the most versatile training tool you can have! I guarantee these DB only workouts will be some the most fun, creative, and challenging workouts you will ever do!

This program alternates between a lower/upper body split (4 strength workouts per week) and a total body split (3 strength workouts per week) to keeps things fresh and keep your body guessing. I also love both the upper/lower body split and total body splits as it gives you more flexibility with your training.

If you simply follow this program and perform each workout to the best of your ability, I guarantee you will get INCREDIBLE results just with TWO DUMBBELLS!

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Conditioning Work Included!
1-2 Cardio Workouts Programmed per Week. GET LEAN!
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Conditioning Work Included!
1-2 Cardio Workouts Programmed per Week. GET LEAN!
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THE WORKOUTS
Complete these workouts anywhere: home gym, commercial gym, crossFit gym, etc.
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LOOK YOUR BEST. FEEL YOUR BEST.
a perfect productive blend of strength, accessories, & conditioning. All able to be completed in 30 minutes or less.
Features
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Programming 4 days per week
4 Days per Week - of easy to follow, productive strength & body building sessions. 1-2 Conditioning workouts per week also included.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Specific cycle & exercise notes, so you learn & understand the best way to get the most out of your workouts!
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Delivered through TrainHeroic
Stay engaged and accountable with these easy to follow workouts & enjoy those green check marks...
Equipment
Required
Dumbbells
Recommended
Bands, plyo box, yoga mat
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Sample Week
Week 1 of 6-week program
Sunday
Lower Body Workout

Warm-up

A

3 rounds of: 10 Air squats 10 High knees 10 Reverse lunges 3 Inchworms Please refer to video if needed.

Lower Body

B

EMOM x 12 alternating minutes: Odd min: 10-12 DB Front squat Even min: 12-15 Butterfly sit-ups *6x through this circuit Choose a dumbbell weight that is doable, but it should also be a challenge on those last few reps of each set. If you only have one DB then perform Goblet squats. EMOM - just means every minute on the minute. So you will change between the two movements until the time is up. The fast you finish the movement the more time you have to rest in the minute.

Conditioning

C

8 Minutes AMRAP: 1. 200m Run or 10 Up/downs 2. 16 Alternating Reverse Lunges. You will only need ONE DB for this conditioning circuit, which will be used for your lunges. AMRAP= As many rounds as possible. So you will continue with the movements as best you can until time is up! Get READY to sweat!

Monday
Week 1 Day 2

Warm-up

A

3 rounds of: 10 Plank to Push 10 Big and slow mountain climbers 5 Burpees Please refer to video if needed.

Upper Body

B

EMOM x 20 alternating minutes: Min 1) 10-12 Single arm DB strict press LHS Min 2) 14-16 Renegade Row (8L/8R) (complete both sides in the same minute) Min 3) 10-12 Single arm DB strict press RHS Min 4) 10 V-ups *5 times through this circuit. Choose a doable, but challenging weight for both your strict press and renegade row. Remember you can always pull more weight than you and push. EMOM -Just means every minute on the minute. So complete each movement as fast as possible, and rest the remainder of the minute for change to the next movement.

Conditioning

C

1:30minute of work/1minute of rest x 4 rounds: 16 Alternating DB snatches (8L/8R) 7 Burpees over DBs - then max reps of quick step-up's with time remaining in the 90secs. Count your reps on your step up's and try to maintain or beat your score every round. A quick step-up is using a 6in step (small step), step up onto the step with both feet, and then step down off the step with both feet. So up,up,down,down=1 rep

Tuesday
Week 1 Day 3

Active Recovery

A

For Time: 10 High Knees (5L/5R) + 1 Burpee 10 High Knees + 2 Burpees 10 High Knees + 3 Burpees 10 High Knees + 4 Burpees 10 High Knees + 5 Burpees 10 High knees + 6 Burpees 10 High Knees + 7 Burpees 10 High Knees + 8 Burpees 10 High Knees + 9 Burpees 10 High knees + 10 Burpees *Perform 1 wall walk after each round The workout would flow like this: 10 High Knees + 1 Burpee + 1 Wall Walk 10 High knees + 2 Burpees + 1 Wall walk 10 High Knees + 3 Burpees + 1 Wall walk etc.. Until you finish 10 High Knees + 10 Burpees + 1 Wall walk *If you don't have a wall, then perform 3 Push ups after each round. (or incline push ups) This workout takes as long as you need to finish it. So grab your stopwatch and record how fast you can finish this sweat session.

Wednesday
Week 1 Day 4

Warm-up

A

2 rounds of: 10 Mountain climbers 20 Air Squats 30 Walking lunges (15L/15R)

Lower Body

B

EMOM x 15 alternating minutes: Min 1) 10-12 DB Deadlift Min 2) 10-12 Heel elevated goblet Squats Min 3) 15 Sit-ups w/feet anchored under DB's *5 Times through this circuit There is a rep range for each exercise. Make sure the reps you choose is achievable for all 5 sets. To elevate your heels use a 15 or 20kgs weight plate. Remember your dumbbell weights should be a challenging. You get out what you out in!

Conditioning

C

1 minute work/1 minute rest, until you complete the following work: 27-21-15-9 reps DB thrusters Lateral Up/downs over the DB's Continue from where you left off each every working round. Choose a dumbbell weight that is doable for your thrusters. RECORD YOUR TIME *Up/downs are a half burpee, so your chest will not touch the floor. So you will end up in a high plank.

Thursday
Week 1 Day 5

Warm-up

A

2 rounds of: 200m run 10 Air squats 10 Plank to push 5 Inchworms

Upper body

B

EMOM x 15 alternating minutes: Min 1. 8-10 DB Z-press Min 2. 10-12 Double arm DB Bent over row Min 3) 12-15 Russian twist with DB 5 times through this circuit Choose a challenging weight for your exercises. If you only have only ONE DB, then perform each exercise as single arm.

Conditioning

C

10 min AMRAP of: 10-20-30-40... (reps) Alternating DB snatch 8 Lateral burpees over DB's after each round of snatches Use only use ONE DB for this workout AMRAP - as many rounds as possible.

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Nothing But Dumbbells