High Intensity Dumbbell and Bodyweight Superset Workout

Assuming that you only have a pair of dumbbells, what exercises can you do for a full body work out?? You can perform tons of exercises and combine them with body weight movements to see great results. Lets go over the exercises first, then I’ll present to you the workout:

Chest

Dumbbell Push up Row – This is a chest and back exercise. Take two dumbbells and assume the push up position. And then perform one push up. Lift the back up and then and lift one hand till the arm pits. Make sure the back is straight. Try to stabilise the body. Return and repeat. Then perform another rep with the second hand. Pair it with a lower body push up.

Shoulders

Dumbbell Front Squat – See Saw Press – this is for the lower body and the sloulders. Clean a pair of dumbbells upto the shoulders. Then squat keeping the back straight. Keep the chest out with the abs contracted. Stand up and press the dumbbell over the head with the other hand bending a bit in the opposite side. Return and repeat. Combine with the above exercise for full benefit.

Triceps

Dumbbell Close-Grip Floor Press – lie down on the floor, back down. Place a pair of dumbbells close to the chest. Put the dumbbells close t each other and press them over your head keeping them connected.

Biceps

Bodyweight Over Under Chin ups – take a pull up bar with mixed grip. Position the palms, each in the opposite direction. Pull up till the chin clears the bar. After half set, change the grips.

Forearms

Bodyweight Knuckle Push up – These are regular push ups, done on the knuckles. Tighten your fists and put them on the floor and perform push ups. Try first on a softer surface, lest your knuckles don’t hurt. Good for triceps and chest also.

Back

Bodyweight Chin Up – perform a pull up with such a grip that both the palms face you. Pull up till the chin clears and repeat. Good for biceps also.

Abs

Dumbbell Crunch – get into the position of a crunch and hold one or two dumbbells straight in the front of you, and over the head. Perform the crunches while keeping the dumbbells in the same position.

Legs

Bodyweight Burpees Plus – squat down and put the hands in front. Kick the legs so you will be in a push up position. Then perform a position. Pull back to a squat position. Jump up to the sky. Immediately drop to the squat position when the feet hit the ground. Repeat.

Workout

A superset is where you pair two exercises and perform them back to back with little to no rest in between each set.

For the following pairs, perform sets of each exercise, followed by 30 second rest between each pairing.

Rest 1 minute, then move onto the next superset:

Superset #1:

• Dumbbell Push Up Row, 3×10
• Dumbbell Front Squat, 3×10
• Rest 30 seconds

Rest 60 seconds

Superset #2:

• Dumbbell Close Grip Floor Press, 3×10
• Bodyweight Over Under Chin Ups, 3×5
• Rest 30 seconds

Rest 60 seconds

Superset #3:

• Bodyweight Knuckle Push Up, 3×5
• Bodyweight Chin Up, 3×3
• Rest 30 seconds

Rest 60 seconds

Superset #4:

• Dumbbell Crunch, 3×10
• Bodyweight Burpees Plus, 3×10
• Rest 30 seconds

Move onto cardio or collapse