Dumbbell or Kettlebell Workouts

Work Your Booty Circuit

Equipment: Kettlebell or Dumbbell
Complete the following circuit as many times as you can in 20 minutes.
  • Wide Squat  x 10
  • Plank Row  x 10
  • Chest Press with Glute Hold  x 10
  • Kettlebell Swing  x 20
  • Alt Lunge Presses  x 20

Core Blast Workout

Equipment: Dumbbells
Complete 4 rounds of the workout below.
  • Wide Row  x 10
  • Plank Knee Ins  x 20
  • Tuck Jumps  x 10
  • Travel Push-ups  x 10
  • Russian Side Twist  x 20
  • Pullover Crunch  x 10

Upper Body Blast

Complete 10 reps of each exercise below for a total of 4 rounds.
Pick a challenging weight to feel the burn at the end of each set.

Equipment: Set of Moderate Kettlebells or Dumbbells

– Plank Row (x 20 total)
– V-Sit + Press x 10
– Chest Press w/ Glute Bridge x 10
– Overhead Tricep Extension x 10
– Cross Over Curls x 10

Toned Tush Tabata

For this workout be sure to utilize a interval timer app such as Gymboss or Seconds.
You will do the two exercises back to back in a Tabata format.

Perform each exercise for 20 seconds, giving it all you got, followed by a 10 second rest between each exercise.
Complete a total of 4 rounds.

Equipment: Heavy Kettlebell or Dumbbell

Tabata A: Kettlebell Swing + Alternating Step Back Deadlift

Tabata B: Lunge Pass Thru + Wide Squat Hi Pull

Tabata C: Glute Bridge + V Sit Bicycle Reaches

15 Minute Fat Blaster Workout

Complete as many rounds as you can in 15 Minutes.

Limit any breaks to get the most fat burning out of this workout.

All you need is a kettlebell or dumbbell.

– 8 Push-Ups
– 8 Squat Jumps
– 8 Goblet Squats
– 8 KB Swings
– 8 Suicide Planks

15 Minute AMRAP

Get the printable 15 Minute AMRAP Workout here.

Drop It Like It’s Hot

Get the printable Drop It Like It’s Hot Workout here.

Booty Blast Workout

Get the printable Booty Blast Workout here.

Sexy Arms Workout

Get the printable Sexy Arms Workout here.

Nifty 50

Get the printable Nifty 50 Workout here.

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