This 5 Round dumbbell workout will challenge your legs, chest, and core while keeping your heart rate up. With just two movements—dumbbell lunges and bench presses—you’ll target major muscle groups and improve overall stability. Grab a pair of 25-pound dumbbells, push through each round with intention, and enjoy a well-earned minute of rest between sets. Find all of our minimal equipment workouts here.

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Workout Description

At the start of the timer complete 16 Dumbbell Lunges with a 25 pound dumbbell in each hand. Then move to your bench. Complete 8 Dumbbell Bench Press. You will then Rest for 1 minute. Complete that sequence for another 4 rounds so that you complete a total of 5 rounds.

Equipment Needed

• Dumbbells
• Bench or elevated surface for your dumbbell benchpress. Don’t have a bench? Simply do floor press.

Modification Options

Beginner: Reduce the weight of the dumbbell to a weight that enables you to do all the repetitions for both the dumbbell weighted lunges and the bench press with good form. Not sure where to start? Try 10 to 15 pounds.

Advanced: Increase the weight of the dumbbell to 35 pounds for both the lunges and the bench press.

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