Alternating dumbbell snatches and rowing are the perfect combination to get your heart rate up, engage multiple muscle groups, and move calories in record time. This high-intensity duo will deliver results. Find all of our minimal equipment workouts here.

This post contains affiliate links.  If you purchase something from these links, we could earn a small commission.  This would be at no additional cost to you.​​​​​​​

Workout Description

At the start of the timer complete 21 alternating Dumbbell Snatches, then complete 21 calories on the rower. Next complete 18 alternating Dumbbell Snatches followed by 18 calories on the rower. Then move onto 15 alternating Dumbbell Snatches and 15 calories on the rower. Next 12 alternating Dumbbell Snatches and 12 calories on the rower. Then 9 alternating Dumbbell Snatches followed by 9 calories on the rower. Next 6 alternating Dumbbell Snatches followed by 6 calories on the rower and then finally 3 alternating Dumbbell Snatches and 3 calories on the rower.

Equipment Needed

• Dumbbells
• Rower

Modification Options

Beginner: Reduce weight of the dumbbell snatch so that you can complete steady repetitions without compromising form.

Advanced: Increase the weight of the dumbbell to 35 pounds.

* You can substitute calories on the rower for calories on the bike.

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program.

Interested in macro nutrition coaching? Learn more about our program and get registered today!