Black Iron DB40
Black Iron Training
Functional Fitness, Functional Training, Strength & Conditioning, General FitnessA 45 minute do-it-anywhere fitness program made for ANYONE that requires as little as a set of dumbbells. You’ll have access to 5 unique workouts per week including strength training, complexes, circuits, and accessories all designed to give you a great workout and have fun doing it.This dumbbell and bodyweight only program is for anyone with limited access to gym equipment and wants to get an effective, FUNctional workout done in 40 minutes or less. This “do it anywhere” program will sharpen your physique, boost your energy levels, and have you feeling fit AF with minimal time commitment.
This 5x/week program is split into two upper-body days, two lower-body days, and one “Core & More” day. After the bread and butter DB moves, you’ll have a quick and spicy circuit. Like our other programs, you’ll see progressive overload in structured training cycles that last 4-6 weeks.
Prep
A
DB40 Lower Body Warm Up
This should take you 7 minutes max. 5min cardio to get HR up: jog, jump rope, jumping jacks (if you have access to a cardio machine, use it!) 2 rounds – 8 air squats 8 tip toe glute bridges 4/side cossacks (or lateral lunges if you lack mobility for cossacks) 4 inchworm to Spiderman lunge Flow through the movements, don't rest between them. Rest 20-30sec between rounds.
B1
Dual DB Front Squat
3 x 8
B2
DB Lunge Jump
3 x 10
C1
1 1/4 DB RDL
3 x 8
C2
Contralateral Racked Reverse Lunge
3 x 10
C3
Single Leg DB Glute Bridge
3 x 12
D
Wall Sit Leg Extension
3 x MAX
Prep
A
DB40 Upper Body Warm Up
This should take you 7 minutes max. 5min cardio to get HR up: jog, jump rope, jumping jacks (if you have access to a cardio machine, use it!) 2 rounds – 5 inchworm shoulder tap 5 push-up to superman 5/side side plank reach through 5 band Cuban press (use super light DBs if no band) Flow through the movements, don't rest between them. Rest 20-30sec between rounds.
B1
Dual DB Push Press
3 x 8
B2
Push-Up
8, 10, MAX
C1
Dual DB Hang Snatch
3 x 8
C2
Rolling DB Extension
3 x 10
C3
Renegade Row
3 x 12
D
Dumbbell 21's Curls
2 x 21
Prep
A
DB40 Full Body Warm Up
This should take you 7 minutes max. 5min cardio to get HR up: jog, jump rope, jumping jacks (if you have access to a cardio machine, use it!) 2 rounds – 5 inchworm 5/side dead bug 5 candlestick roll ups 5 squat to stand w/ overhead reach Flow through the movements, don't rest between them. Rest 20-30sec between rounds.
B1
DB Burpee
6, 8, MAX
B2
Plank Walkout
10, 10, MAX
B3
Hollow Body Flutters
3 x MAX
C1
DB Thruster
6, 8, MAX
C2
1 Arm Turkish Sit-Up
10, 10, MAX
C3
Side Plank Hip Dips
3 x 20
Prep
A
DB40 Lower Body Warm Up
This should take you 7 minutes max. 5min cardio to get HR up: jog, jump rope, jumping jacks (if you have access to a cardio machine, use it!) 2 rounds – 8 air squats 8 tip toe glute bridges 4/side cossacks (or lateral lunges if you lack mobility for cossacks) 4 inchworm to Spiderman lunge Flow through the movements, don't rest between them. Rest 20-30sec between rounds.
B1
Single DB B-Stance RDL
3 x 12
B2
Goblet Jump Squat
6, 8, 10
C1
DB Walking Lunge
3 x 12
C2
DB Hip Thrust
3 x 10
C3
Goblet Kang Squat
3 x 8
D
Hamstring Walkout
3 x MAX
Prep
A
DB40 Upper Body Warm Up
This should take you 7 minutes max. 5min cardio to get HR up: jog, jump rope, jumping jacks (if you have access to a cardio machine, use it!) 2 rounds – 5 inchworm shoulder tap 5 push-up to superman 5/side side plank reach through 5 band Cuban press (use super light DBs if no band) Flow through the movements, don't rest between them. Rest 20-30sec between rounds.
B1
DB Pendlay Row
3 x 8
B2
Pull-Up
4, 6, 8
C1
Neutral Grip Alt. DB Z Press
3 x 12
C2
Dual DB Hang Power Clean
3 x 10
C3
DB Floor Pullover
3 x 8
D
Tall Knelling Dual KB Overhead Hold
3 x MAX
Krissy Harclerode
Founder & CEO of Black Iron Training & Black Iron Nutrition.
Join Black Iron Training and become the strongest, fittest version of yourself.
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Black Iron DB40
Black Iron DB40
Black Iron DB40
