Dumbbell Progression Workout

All you’ll need for today’s workout is a set of dumbbells. There’s not really any jumping around involved, so this would be a good one if you’re working out at home and have to be conscious of downstairs neighbors or sleeping family members.

Dumbbell Progression Workout

Equipment I Used:

• Set of 10-lb dumbbells
• Exercise mat

This workout is made up of four “progressions” and each one is two minutes long. Every 30 seconds, you’ll add a move to the progression. So the last 30 seconds of your two minutes, you’ll be doing a four-part exercise sequence.

For clarity, here’s the breakdown of the first progression:

• 0:00 – 0:30 | Forward lunges on the left leg.
• 0:30 – 1:00 | Add in a hammer curl: lunge forward, step back to standing, one hammer curl, lunge forward, step back to standing, one hammer curl …
• 1:00 – 1:30 | Add in a lateral lift: lunge forward, step back to standing, hammer curl, lateral lift, return arms to starting position by reversing the sequence, lunge forward, step back to standing …
• 1:30 – 2:00 | Add in a shoulder hinge: lunge forward, step back to standing, hammer curl, lateral lift, shoulder hinge, return arms to starting position by reversing the sequence, lunge forward, step back to standing …

Once you complete each of the four progressions, rest for 30-60 seconds and repeat from the top twice more (for a total of three times). The whole workout will take you 25 minutes depending on length of rest.

I’m going to update this post later today with exercise descriptions, but just wanted to get it posted early in the day for anyone familiar with these moves looking for a good burn ASAP!

WEARING | hoodie & shorts: c/o Graced by Grit / sneakers: Nike

If you like my outfit, get excited—Graced by Grit is one of this week’s giveaway sponsors! Details coming your way Sunday.

Happy Humpday!