Dumbbell Workout

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I’ve said this before, but I’ll say it again.  Lifting weights has changed my body more than any other type of workout.  I used to spend all of my time in the cardio section of the gym.  When I started giving up time on the treadmill in exchange for dumbbells, barbells and kettlebells, I started seeing real results!  This dumbbell workout is a great way to incorporate weight lifting into your everyday workouts.

Ready to take part in our weekly workout challenge? If you are, make sure to take a picture and tag us @stayfitmom_Krista and @stayfitmom_Tracy on Instagram and use hashtag #SFMWeeklyWorkout! We’d love to see you in action!

New Workouts Every Wednesday!

Weekly Workout:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

  • Dumbbell Thrusters
  • Weighted Sit-ups
  • Dips

Love this dumbbell workout from stayfitmom.com

See the video below for instructions and demos of all the movements.

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Equipment Needed:

  • If you’d like to keep track of your time, a Timer.  (We frequently use the MYWOD app and recommend it to our readers.  You can keep track of your workouts, they’ve got How To videos, and of course the app has great timers.)
  • Set of dumbbells; the weight of your choosing.  I recommend between 5lbs  and 20lbs.
  • Plyo Box, chair, bench or something elevated to complete the dips.
  • Yoga Mat for the sit-upsLove this dumbbell workout from stayfitmom.com

Modification Options:

  • Be sure to modify this dumbbell workout to your ability level.  Don’t let the  number of repetitions in this workout intimidate you.  You can modify the workout to 10, 8, 6, 4, 2 to decrease the number of repetitions if need be.  Dumbbell thrusters can be modified with jump squats.  Weighted sit-ups can be modified with regular sit-ups.  Check the video below to see the modification options for the dips and all of the movement standards.

Love this dumbbell workout from stayfitmom.com

Begin the workout with 10 dumbbell thrusters, followed by 10 weighted sit-ups, then 10 dips.  Then move to 9 dumbbell thrusters, 9 weighted sit-ups, and 9 dips, followed by 8, 8, 8, so on and so on until you’ve completed 1, 1, 1.

Love this dumbbell workout from stayfitmom.com

Workout demo and further instruction:

Love this dumbbell workout from stayfitmom.com

Good luck and remember  to take a picture and tag us @StayFitMom_com and @StayFitMomBlog on Instagram and use hashtag #SFMWeeklyWorkout!

Did you catch our 7 Day At Home Full Body Workout Plan?

I've got to try this at home workout plan from StayFitMom.com!

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  1. You make it look so fun!!! I want to start and don’t know how….I need motivation.