January 08, 2021 3 min read
The dumbbell and kettlebell are two fantastic pieces of fitness equipment. Even if you don't have many different loading options, you can use them for dozens of exercises and put together fantastic home workouts.
To illustrate their versatility and simplicity, we've put together a list of four unique home workouts you can do with nothing but dumbbells and kettlebells.
Let's take a look…
How These Workouts Are Structured
Each workout's goal is simple: target as many muscle groups in your body as possible with only four movements. You should do each activity in a straight-set fashion. Meaning, you perform as many sets as you like for each exercise before moving to the next.
There aren't specific guidelines for the repetitions because it depends on what dumbbells and kettlebells you have available. The most important thing is to challenge yourself sufficiently on every set and push near your limit.
We've outlined these workouts in a way that allows you to do each of them in a given training week. For example, you can do it like this:
Monday - workout #1
Tuesday - workout #2
Wednesday - rest
Thursday - workout #3
Friday - workout #4
Saturday & Sunday - rest
With that said, here are some rough starting guidelines and four unique workouts you can do:
Kettlebell goodmorning - 3 to 4 sets of 6 to 20 reps
Dumbbell overhead press - 3 to 4 sets of 8 to 15 reps
Kettlebell swing - 2 to 4 sets of 10 to 20 reps
Dumbbell bicep curls - 2 to 5 sets of 12 to 20 reps
Dumbbell Romanian deadlift - 3 to 4 sets of 6 to 12 reps
Kettlebell side lunge - 2 to 3 sets of 8 to 15 reps (per leg)
Dumbbell lateral raises - 2 to 4 sets of 12 to 20 reps
Kettlebell suitcase row - 2 to 4 sets of 10 to 15 reps
Dumbbell goblet squat - 3 to 4 sets of 8 to 12 reps
Dumbbell tricep extensions - 2 to 4 sets of 12 to 20 reps
Kettlebell clean and press - 3 to 4 sets of 8 to 20 reps
Kettlebell renegade row - 3 to 4 sets of 8 to 20 reps
Kettlebell high pulls - 3 to 4 sets of 8 to 15 reps
Dumbbell alternating forward lunges - 2 to 4 sets of 8 to 15 reps (per leg)
Dumbbell bent-over row - 3 to 4 sets of 12 to 15 reps
Kettlebell floor press - 3 to 4 sets of 10 to 15 reps
Workout #5 (Bonus)
This workout is a tad different from the other ones we saw above, and its primary purpose is to work on metabolic conditioning. To achieve this effect, we'll be doing more repetitions and greater training volumes while resting less.
Here are the exercises:
For example, you can do this workout on a timer, like so:
Kettlebell swings (30 seconds) 10 seconds of rest
Push-up to renegade row (30 seconds) 10 seconds of rest
Kettlebell slingshot (30 seconds) 10 seconds of rest
Kettlebell step-ups (30 seconds) 60-90 seconds of rest
Repeat the entire sequence two to five times.
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