Hey Jolt
Hey Jolt

Dumbbell So Swell

Level: Expert
Time: 25 mins
Equipment needed: Dumbbell

Dumbbells? Check! Hot bod ready to work? Check!

You've got all you need to make this dumbbell and bodyweight-focused full-body workout one for the books. Pick up a pair of weights that challenge you without sacrificing form and prepare to finish this 25-minute dumbbell burner with a well-earned smile.

Dumbbell So Swell

Level: Expert
Time: 25 mins
Equipment needed: Dumbbell

Dumbbells? Check! Hot bod ready to work? Check!

You've got all you need to make this dumbbell and bodyweight-focused full-body workout one for the books. Pick up a pair of weights that challenge you without sacrificing form and prepare to finish this 25-minute dumbbell burner with a well-earned smile.


Workout Overview

Burpee

Burpee
21 reps // Rest 30 sec after exercise


Dumbbell Deadlift

Dumbbell Deadlift
21 reps // Rest 30 sec after exercise


Dumbbell Squat Thrust

Dumbbell Squat Thrust
21 reps // Rest 30 sec after exercise


Burpee

Burpee
15 reps // Rest 30 sec after exercise


Dumbbell Deadlift

Dumbbell Deadlift
15 reps // Rest 30 sec after exercise


Dumbbell Squat Thrust

Dumbbell Squat Thrust
15 reps // Rest 30 sec after exercise


Burpee

Burpee
9 reps // Rest 30 sec after exercise


Dumbbell Deadlift

Dumbbell Deadlift
9 reps // Rest 30 sec after exercise


Dumbbell Squat Thrust

Dumbbell Squat Thrust
9 reps // Rest 30 sec after exercise


Reverse Crunch

Reverse Crunch
3 sets // Duration: 45 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
3 sets // Duration: 45 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Scissor Kick

Scissor Kick
3 sets // Duration: 45 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 45 sec // Rest 15 sec between sets



Workout Overview

Burpee
Burpee

21 reps // Rest 30 sec after exercise


Dumbbell Deadlift
Dumbbell Deadlift

21 reps // Rest 30 sec after exercise


Dumbbell Squat Thrust
Dumbbell Squat Thrust

21 reps // Rest 30 sec after exercise


Burpee
Burpee

15 reps // Rest 30 sec after exercise


Dumbbell Deadlift
Dumbbell Deadlift

15 reps // Rest 30 sec after exercise


Dumbbell Squat Thrust
Dumbbell Squat Thrust

15 reps // Rest 30 sec after exercise


Burpee
Burpee

9 reps // Rest 30 sec after exercise


Dumbbell Deadlift
Dumbbell Deadlift

9 reps // Rest 30 sec after exercise


Dumbbell Squat Thrust
Dumbbell Squat Thrust

9 reps // Rest 30 sec after exercise


Reverse Crunch
Reverse Crunch

3 sets // Duration: 45 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

3 sets // Duration: 45 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Scissor Kick
Scissor Kick

3 sets // Duration: 45 sec // Rest 15 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 45 sec // Rest 15 sec between sets


Start Workout

1. Burpee

Rep Count: 21 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


2. Dumbbell Deadlift

Rep Count: 21 reps
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell deadlift exercise works and strengthens the lower back and leg muscles. Steps : 1.) Start off by grabbing 2 dumbbells with an overhand grip and stand with your feet shoulder width apart. 2.) Keeping your back straight bend at the waist, allow some bend in your knees. 3.) Straighten your back as you hold the dumbbells at arms length. 4.) Bend over again lowering the dumbbells to just above the floor. 5.) Return to starting position and repeat for as many reps and sets as desired.


3. Dumbbell Squat Thrust

Rep Count: 21 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height. 2. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.


4. Burpee

Rep Count: 15 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


5. Dumbbell Deadlift

Rep Count: 15 reps
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell deadlift exercise works and strengthens the lower back and leg muscles. Steps : 1.) Start off by grabbing 2 dumbbells with an overhand grip and stand with your feet shoulder width apart. 2.) Keeping your back straight bend at the waist, allow some bend in your knees. 3.) Straighten your back as you hold the dumbbells at arms length. 4.) Bend over again lowering the dumbbells to just above the floor. 5.) Return to starting position and repeat for as many reps and sets as desired.


6. Dumbbell Squat Thrust

Rep Count: 15 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height. 2. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.


7. Burpee

Rep Count: 9 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


8. Dumbbell Deadlift

Rep Count: 9 reps
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell deadlift exercise works and strengthens the lower back and leg muscles. Steps : 1.) Start off by grabbing 2 dumbbells with an overhand grip and stand with your feet shoulder width apart. 2.) Keeping your back straight bend at the waist, allow some bend in your knees. 3.) Straighten your back as you hold the dumbbells at arms length. 4.) Bend over again lowering the dumbbells to just above the floor. 5.) Return to starting position and repeat for as many reps and sets as desired.


9. Dumbbell Squat Thrust

Rep Count: 9 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height. 2. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.


10. Reverse Crunch

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.


11. Crunch with Hands Overhead

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.


12. Scissor Kick

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. 3. Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). 4. Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. 5. Repeat for the recommended amount of repetitions.


13. Plank

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.