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Dumbbells are one of the most versatile and useful tools to have as part of a home gym. They can be used for both upper and lower body strength training, and take up a minimal amount of space.

They also seem to be a staple of standard hotel and apartment gyms, which makes knowing how to use them a valuable skill.

This dumbbell drop workout is one of my favorite workouts because it uses a single set of dumbbells. It’s a total body workout—thanks to the variety of movements—and helps to build core stability and strength.

The goal of the workout is to perform each round without dropping the dumbbell. This adds a whole new challenge to the workout, and builds both strength and muscular endurance. As a result, I highly recommend choosing a set of dumbbells that may be slightly below what you think you can do. By the end of each round, you should feel your forearms and core working, but you should be able to complete the round with proper form.

When performing this workout, prioritize proper form over completing a round without dropping the dumbbells. While pushing yourself is great, this workout should not be rushed, and the movements should be performed with complete control.

The Dumbbell Drop Workout (one set of dumbbells!)

The Dumbbell Drop

Instructions: Perform the workout as written with a single set of dumbbells. Each round should be performed without dropping the dumbbells.

Warm up: Perform 5-10 minutes of Dynamic Range of Motion movement. Then, do 3-5 repetitions of each exercise below.

The Workout:

5 Rounds:

5 Forward Lunge
5 Curl + Press
5 Squats
5 Bent Over Row
5 Upright Row

Rest :45 seconds after each round

Cool down: Stretch and foam roll.


Instructions: Perform 2-3 rounds of the workout above depending on your current ability.

See video demo here:

Want more workouts like the one above? Check out my other sprint workouts, or functional fitness workouts.

Live empowered,

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