Two rounds might not sound like much on paper, but with 50 deadlifts, 40 bench presses, 30 front squats, and 20 burpees over your dumbbells, you’ll quickly realize why this chipper-style workout is so effective. Grab a weight that feels light to moderate, pace yourself through the big sets, and get ready to push hard all the way to the finish. Find all of our minimal equipment workouts here.

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Workout Description

Begin by picking a dumbbell weights that you think would be a good fit for you on these movements. To help you better decide check the listing below.

• Dumbbell Deadlifts (50 reps): Should feel smooth and snappy — if you’re hinging clean and not breaking down form, the weight is good. This movement should feel like cardio not max strength.
• Dumbbell Bench Press (40 reps): You should be able to knock out at least 12–15 reps unbroken fresh. If you’re grinding at 8–10, it’s too heavy for this workout. Make this movement breakable into 2 to 3 manageable sets.
• Dumbbell Front Squats (30 reps): You should be able to hit sets of 10 without pausing too long. This should be tough, but not crushing.
• Burpees over DBs: Just bodyweight grind, so the DBs are just an obstacle here.

Bottom line: Pick the heaviest weight that lets you move consistently without resting more than10 seconds mid-set. You want the intensity to come from volume and pace, not from staring at your dumbbells too long.

At the start of the timer complete 50 Dumbbell Deadlifts. Next move to 40 Dumbbell bench press. Remember you want to knock out between 12 to 15 reps fresh here. Pick a weight that enables you to do this. Then move to 30 Dumbbell Front Squats and finally complete 20 burpees over the dumbbell. Repeat this sequence for a total of 2 rounds.

Equipment Needed

• Dumbbells
• Bench for bench press (If you don’t have a bench, you can do this from the floor).

Modification Options

Beginner: Use 10 to 20 Pound Dumbbells

Intermediate: Use 25 to 30 Pound Dumbbells

Advanced: Use 35+ pound dumbbells

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