The Strength Train

Free Moderate Workout

The Strength Train

Moderate Duration 16 minutes

Target Areas: Full Body

Equipment: Dumbbells, Bench

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Tags

Home Gym Workouts Full Body Workouts Dumbbell Workouts Bench Workouts

Description

Welcome to the Strength Train. Hop on if you want a serious workout that helps stabilize muscles to improve strength, balance, and posture! Choose heavier dumbbells with slower reps if you're trying to bulk or cut fat. Go for lighter weights or soup cans with increased tempo for toning. Make sure you're warmed up...then jump on it!

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 1 round

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

50 seconds

Transition

10 seconds

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Alternating Bicep Curls

50 seconds

Stand tall with a pair of dumbbells in your hands.

Transition

10 seconds

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

50 seconds

Transition

10 seconds

Dumbbell Sumo Squats

Dumbbell Sumo Squats

50 seconds

Transition

10 seconds

Dumbbell Side Lunges with Hammer Curls

Dumbbell Side Lunges with Hammer Curls

50 seconds

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Transition

10 seconds

Tricep Kickbacks

Tricep Kickbacks

50 seconds

Rest

20 seconds

Set 2: 2 rounds

Dumbbell Chest Press

Dumbbell Chest Press

40 seconds

Transition

10 seconds

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

40 seconds

Rest

15 seconds

Set 3: 2 rounds

Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation

30 seconds

Right Dumbbell Woodchops

Right Dumbbell Woodchops

30 seconds

Single Dumbbell Front Raises

Single Dumbbell Front Raises

30 seconds

Left Dumbbell Woodchops

Left Dumbbell Woodchops

30 seconds

Rest

20 seconds

Set 4: 1 round

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

45 seconds

Transition

10 seconds

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

45 seconds

Workout Discussion

23 Nov

amazing

02 Nov

Did not study this workout good before doing. I rushes way to much. It could be a good workout,just needs a few tweeks

28 May

LET THE HARD WORK BEGGIN

27 Mar

I will try this today...

10 Jul

Can i increase my weight by doing this workout ?

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Appears In

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Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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