All you have are some dumbbells at home? Perfect, that’s all you need for a serious body-sculpting dumbbell workout! The below routine, designed by Shayla Rog, CPT, transformation coach and owner of Operation: Badass, takes basic movements (squats, lunges, presses, rows, flyes) and tweaks them ever so slightly to provide a unique stimulus for the legs, shoulders, chest, back, triceps and core.
“Whether you have multiple dumbbell weights to choose from or only one set, this workout will challenge you with a solid mix of compound and isolation movements to target the entire body,” Rog says.
Check out more installments of the Oxygen Mix-and-Match Workout series!
Bodyweight Warm-Up
Instructions: This is an “activation circuit” that Rog recommends doing at the start of all her mix-and-match workouts. Perform the below three exercises as a circuit (one after the other without resting), completing the circuit two times. Rog’s website offers video demonstrations of the three exercises (first three exercises shown).
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