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Use a load that lets you finish each minute with about 15–20 seconds to breathe; if a pair of dumbbells is too much, go single-dumbbell and alternate sides on the press. Great for beginner-to-intermediate athletes who want a compact dumbbell session that blends upper-body strength with leg work. Inspired by today's trends — I tried the 4-move dumbbell workout Jessica Biel never skips for full-body strength - here's what happened.
Press & Drive EMOM
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 10 Goblet Squat @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 8 Reverse Lunge @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 10 Goblet Squat @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 8 Reverse Lunge @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 10 Goblet Squat @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 8 Reverse Lunge @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 10 Goblet Squat @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 8 Reverse Lunge @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 10 Goblet Squat @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
- 8 Reverse Lunge @ 15kg
- 6 Single-Arm Dumbbell Push Press @ 15kg
EQUIPMENT
dumbbells
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