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A busy girl’s three-move total-body dumbbell workout

February 10, 2016 By Ashley 49 Comments

You don’t need to spend hours and hours at the gym to get in a good workout. And I’m living proof of that. Over the past few weeks, the time that I’ve had available to squeeze in a decent sweat session has dwindled significantly, as I’ve transitioned from working in a gym to a full-time role behind a desk each day. What that means is I’ve had to be creative and efficient with how I train — compound movements targeting the whole body are the way to go in my book.

A busy girl's three-move total-body dumbbell workout by A Lady Goes West

Before I go to the gym for a weights workout, I always take a few minutes to write out a plan in my phone. And I’ve come up with a few routines lately that are absolutely worth sharing. In fact, I even put my husband, Dave, through this particular workout, and he was one sweaty mess of a fan. Here’s what you need: 

  • 1 set of heavy dumbbells. (I did this workout once using a set of 15 lbs. and once using a set of 20 lbs. but even just one set of 10 lbs. will do.)
  • Optional: A bench. (But all of these moves can be done on the floor)

A busy girl’s 3-move total-body workout

Before you begin this workout, or any workout, you should warm up your body a little bit. In order to get warm, you can do some incline walking on the treadmill without holding on and pumping your arms (maybe 5 percent incline at 4.0 mph), or you can do some jumping jacks or dynamic warm-ups, like arm circles, high-knee runs and bodyweight lunges. It’s good to spend about five minutes getting warm and also doing a little foam rolling to get the blood flowing nicely to your muscles. Once warm, here’s the plan …

Three-move total-body dumbbell workout by A Lady Goes West

The moves explained with links to form demonstrations …

  • Dumbbell chest press with legs extended at a 45-degree angle: Lay on your back on a bench or on the floor. Extend your legs out and up to a 45-degree angle. Keep them super straight. Before you begin the upper-body work, brace your core and keep your lower back down on the ground/bench. If you feel your lower back arching and raising, then you should bring your legs up a little higher or bend your knees. To initiate the upper-body work, bend your elbows out at 90-degree angles and lower the dumbbells, keeping even with the the mid-line of your chest. Your elbows should stop at the level of the bench or the floor. Squeeze your chest in as you raise your arms back up. Repeat. Legs stay in the air in place until you finish the set.
  • Burpee with a plank jack to bicep curl to shoulder press: Squat down, put your dumbbells on the ground. Jump your legs back into a plank. Brace your core so your body stays long and strong during the plank. Jump your legs out wide in a jack, then back into the set position, and don’t let your butt or hips raise into the air. After completing two plank jacks, jump your feet up and wide back into a squat. Stand up. Do a bicep curl lifting dumbbells up in front of your shoulders, then push dumbbells up to the sky for a shoulder press. Return dumbbells to set and repeat. Make sure you keep your elbows close to your sides in the bicep curl, and brace your core in the burpee and plank jack. 
  • Deadlift to upright row: Hold the dumbbells in front of your thighs. Feet are hip width. Keeping your back straight and shoulders pulled back, tip from the hip and take the dumbbells down the shins, brushing closely along the front of the leg and stopping just above your shoes. As you stand up, squeeze your glutes and keep your back straight as you return to the set position. Then let the elbows lead for the upright row, bringing the dumbbells to lower chest. Make sure your shoulders stay back and down. Repeat the entire sequence. Feet remain hip width and still throughout.

That’s it! Complete 10 reps, shoot for three sets, and you’re done. Once finished, be sure to stretch, revisit the foam roller, and then you can go on about your day.

And don’t let the amount of moves fool you. With the addition of having your legs in the air for the chest work and upping the cardio factor with the plank jacks, this combination of moves is killer. 

*Disclaimer: While I’m a certified personal trainer, I’m not your trainer. This workout works for me, but it may not be right for you. Please proceed with caution, and consult your doctor before beginning a new training program. Safety first, friends!

No time? Try this 3-move full-body workout with weights #FitFluential #fitness #workouts Click To Tweet

For more fitness inspo, find other short routines on my Workouts page.

Questions of the day

What’s your favorite dumbbell exercise?

Do you work out in the mornings or evenings?

Filed Under: Fitness Tips, Workouts Tagged With: dumbbells, exercises, fitness, full-body workouts, workouts

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About Ashley

I'm a mom and fitness instructor in Charlotte, North Carolina. And A Lady Goes West is where I share fitness, wellness and clean beauty tips, as well as stories from my life.
 
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Comments

  1. Megan @ Skinny Fitalicious says

    February 10, 2016 at 3:13 am

    I’m a big fan of compound workouts as well! They get my heart rate up and are more challenging in general. Nice work!
    Megan @ Skinny Fitalicious recently posted…WIAW…Sometimes You Have to Have Faith & ChopsticksMy Profile

    Reply
    • Ashley says

      February 10, 2016 at 7:27 am

      Yes! Sure are, Megan. Happy Wednesday!! 🙂

      Reply
  2. Patricia @sweet and strong says

    February 10, 2016 at 3:33 am

    I love using dumbbells. And these are three great moves, burpees with a plank jack, bicep curls and overhead press are killers. I am also a fan of writing out my workouts before hand as well. It definitely helps to have a plan!
    Patricia @sweet and strong recently posted…One Year of Blogging and a few GIVEAWAYSMy Profile

    Reply
    • Ashley says

      February 10, 2016 at 5:47 am

      It sure does help to have a plan, Patricia! 🙂 Have a great day!

      Reply
    • Alice says

      December 21, 2016 at 3:50 am

      I couldn’t agree more. Its different when you use dumbbells. You feel your muscules more than ever..
      And thank you, Ashley, for moves!

      Reply
      • Ashley says

        December 22, 2016 at 5:31 am

        Sure do!!

        Reply
  3. Susie @ SuzLyfe says

    February 10, 2016 at 5:18 am

    My problem is that compound moves require coordination, which I lack.
    Susie @ SuzLyfe recently posted…Sacral Stress Fracture Recovery UpdateMy Profile

    Reply
    • Ashley says

      February 10, 2016 at 5:47 am

      Hahahah! I’m sure you are better than you think, Susie. 😉

      Reply
  4. Catherine Cormier says

    February 10, 2016 at 5:52 am

    Thanks for sharing – I’m saving this for when I’m pressed for time but still want to get in a good workout. I usually workout in the morning because I find it starts my day off on the right note, I make better food choices throughout the day because I don’t want to negate all of my hard work and if something comes up in the evening I’ve already gotten in my workout 🙂

    I’m a fan of compound movements as well! One of my favorites is a single-leg deadlift to an upright row (trying to remain on one leg while doing the row).

    Enjoy your day – nice to know we’re halfway through the work week already!

    Reply
    • Ashley says

      February 10, 2016 at 7:23 am

      Yes, I have definitely been trying to get my workouts done in the morning, outside of the evening that I teach. SUCH a better start to the day. And that single leg deadlift to upright row sounds killer == I’ll give it a try. 🙂 Have a great day, Catherine!

      Reply
      • Catherine Cormier says

        February 10, 2016 at 7:57 am

        It’s even more fun with a kettlebell 🙂

        Reply
    • masala girl says

      February 10, 2016 at 10:56 am

      that’s one of my favorites!!

      Reply
  5. Sarah says

    February 10, 2016 at 8:04 am

    I love working out with DBs! I think my fave exercise is some kind of combo move… like a Renegade Row in a plank to a pushup, jump up to a squat and shoulder press!
    Sarah recently posted…Viralnomics: How to Get People to Want to Talk About You {BOOK REVIEW}My Profile

    Reply
    • Ashley says

      February 10, 2016 at 12:29 pm

      Those are good ones too, Sarah! Baby time????

      Reply
  6. Jessica @ Semi-Sweet Tooth says

    February 10, 2016 at 8:26 am

    This looks awesome! Love the combination moves and the lay-out of this workout. A quick, efficient workout is always the way to go in my opinion!

    Thanks for sharing, lady! I’ll let you know how it goes. 🙂
    Jessica @ Semi-Sweet Tooth recently posted…Football-Themed Workout and Weekly WorkoutsMy Profile

    Reply
    • Ashley says

      February 10, 2016 at 12:29 pm

      Please do!! ??

      Reply
  7. Jessie R says

    February 10, 2016 at 8:36 am

    I just hurt thinking about the burpee > plank jack > bicep curl > OH Press… Ouch! I like to workout in the middle of the day… I don’t have oodles of stamina first thing, so when I do take AM classes, it’s something low impact like Pilates or PiYo.

    Reply
    • Ashley says

      February 10, 2016 at 12:30 pm

      That makes sense. It’s good your job allows for that sometimes too, Jessie!

      Reply
      • Jessie R says

        February 11, 2016 at 1:07 pm

        DANGG I AM SORE! I did this yesterday with 15 pound dumbbells… ouch! The burpees hurt so good. I’m not the greatest at the jumping back into plank, so I tend to step a little back then jump the rest of the way. Thanks for an awesome workout!

        Reply
        • Ashley says

          February 11, 2016 at 9:35 pm

          Ahhh love to know this, Jessie!! And modifications are always okay!

          Reply
  8. Anna says

    February 10, 2016 at 9:36 am

    Burpees get me every. single. time. They make me so dizzy. Any way to modify that doesn’t include a burpee but still gets your heart rate up? Thanks, Ashley!
    Anna recently posted…Grass-Fed Beef Stew RecipeMy Profile

    Reply
    • Ashley says

      February 10, 2016 at 12:30 pm

      You don’t have to jump in the burpee. You can just step your feet back and step them up! Same benefit!

      Reply
      • Anna says

        February 10, 2016 at 1:06 pm

        Awesome! Thank you
        Anna recently posted…Grass-Fed Beef Stew RecipeMy Profile

        Reply
  9. Erin @ Erin's Inside Job says

    February 10, 2016 at 9:59 am

    I’m definitely a morning workout person. It gives me energy for the rest of the day and there’s nothing to get in the way as an excuse to not.
    Erin @ Erin’s Inside Job recently posted…Why You Should Own More Than One Pair of Athletic ShoesMy Profile

    Reply
    • Ashley says

      February 10, 2016 at 12:31 pm

      I agree! I prefer mornings too!

      Reply
  10. Amanda F says

    February 10, 2016 at 10:04 am

    That second move sounds like a doozy. Can’t wait to give this a try. I love the deadlift>upright row combo. I also like to add on a tricep extension at the end, but not with 20 lb dumbells haha.

    Reply
    • Ashley says

      February 10, 2016 at 12:31 pm

      I know!! I actually added some triceps to this last time I did it when I had more time!

      Reply
  11. Diana says

    February 10, 2016 at 10:14 am

    Nothing better than a quick and efficient workout- Thanks so much for sharing 🙂
    Diana recently posted…What I Ate WednesdayMy Profile

    Reply
    • Ashley says

      February 10, 2016 at 12:31 pm

      You are welcome!!! Have a great day, Diana!

      Reply
  12. sarah says

    February 10, 2016 at 1:33 pm

    I’m a morning exerciser and this workout looks perfect for when I’ crunched for time!
    sarah recently posted…You Know You’re Adulting When…My Profile

    Reply
    • Ashley says

      February 10, 2016 at 7:38 pm

      For sure, Sarah!! Mornings all the way. 🙂

      Reply
  13. Heather @ Polyglot Jot says

    February 10, 2016 at 5:41 pm

    I love different variations of dead lifts and random bouts of cardio thrown in with strength training. I workout when I get home from work but I prefer a late morning or afternoon workout because ive already had a good amount of fuel and water and have the most energy!
    Heather @ Polyglot Jot recently posted…Honeymoon HighlightsMy Profile

    Reply
    • Ashley says

      February 10, 2016 at 7:39 pm

      Hi Heather! Yes, fueling up for your workout is important. Hope you got a good one in today!

      Reply
  14. Julia @ Lord Still Loves Me says

    February 10, 2016 at 6:04 pm

    I’ve really wanted to get into my strength training more, and I feel like this would be the perfect way to transition into it. I just did my first arm workout (in like a year, yikes!), and it killed. I want to try this one out soon!
    Julia @ Lord Still Loves Me recently posted…I’m Gaining Weight… Again… On Purpose.My Profile

    Reply
    • Ashley says

      February 10, 2016 at 7:40 pm

      WOW, Julia! Good work on getting the arm workout in! I wonder if you’ll be sore?? 🙂 heheh

      Reply
  15. Jill @ Champagne for Everyday says

    February 11, 2016 at 6:43 am

    Love this! I’ve been trying to copy Barry’s style compound moves into my twice weekly weight sessions, and the press + leg lift is one of them. I am totally going to incorporate the other two. I did JUST glutes and hips yesterday one single move at a time, and it was so boring. Compound is the way to go!
    Jill @ Champagne for Everyday recently posted…Barry’s Bootcamp Review: Marina SF StudioMy Profile

    Reply
    • Ashley says

      February 11, 2016 at 12:37 pm

      I get bored with moves targeting only one part of the body for sure! Good work getting your weights in, Jill!

      Reply
  16. Amy says

    February 11, 2016 at 8:28 am

    I love this, thank you Ashley. I gotta do this!

    Reply
    • Ashley says

      February 11, 2016 at 12:36 pm

      Good!! Have fun with it! Let me know how it goes. ?

      Reply
  17. Cayanne Marcus @healthyezsweet says

    February 11, 2016 at 9:15 am

    OOOH this would definitely be quick and effective. Love how you combined these dynamic moves and even gave a pop of cardio. I’ll definitely be giving it a go
    Cayanne Marcus @healthyezsweet recently posted…WIAW 2/10/16My Profile

    Reply
    • Ashley says

      February 11, 2016 at 12:36 pm

      Yay! Let me know how you like it! ?

      Reply
  18. Krissy @ Pretty Wee Things says

    February 11, 2016 at 9:03 pm

    Pinned! I love simple (but super effective) workouts! xx
    Krissy @ Pretty Wee Things recently posted…Low sugar cranberry cheesecake {healthy + vegan}My Profile

    Reply
    • Ashley says

      February 11, 2016 at 9:35 pm

      Yay! Hope you like it!

      Reply
  19. Sue @ This Mama Runs for Cupcakes says

    February 15, 2016 at 5:01 pm

    I used to be an early morning workout person. My youngest son is such a light sleeper and is in his lightest sleep around 4:30-5am so any sounds will wake him up, including me tip toeing down the stairs. So sadly I have become an afternoon workout person which I absolutely hate. But better late than never right?!
    Sue @ This Mama Runs for Cupcakes recently posted…Learn to love the treadmill with The Ultimate Treadmill Workout! {Giveaway}My Profile

    Reply
    • Ashley says

      February 15, 2016 at 5:57 pm

      Hey, as long as you get the workout in, it doesn’t matter when. hehehe:) Hope you had a great weekend, Sue!

      Reply
  20. Cindy says

    March 5, 2016 at 1:01 am

    Hi Ashley, thanks for sharing your views! I really like to do work out hard in the morning as it will give me energy for the rest of the day. After reading your blog I got 3 move total body dumbbell workout. I will surely include this workout also in my daily excises.

    Reply

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    […] Body Plyometric Workout – Lean, Clean, and Brie 30 Minute At Home Workout – A Cup of Kellen 3 Move Total Body Dumbbell Workout – A Lady Goes West 10 Minute Bodyweight Arm & Shoulder Workout – Fitful Focus Heart […]

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Hi, I'm Ashley. I'm a mom and fitness instructor living in Charlotte, North Carolina. I love to help you live a balanced life with no extremes, making sure you never skip a rest day. A Lady Goes West is where I share my workouts, simple meals, clean beauty tips and wellness insight with you. Find out more about me and stay awhile!

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