Hey Jolt
Hey Jolt

The Lift Shift

Level: Expert
Time: 40 mins
Equipment needed: Dumbbell, Bench

Strong and mighty, this 40-minute full-body dumbbell workout hits every major muscle group. All you need is a pair of the heaviest dumbbells you can handle (with good form) and a bench for select movements.

No bench? No problem. Most bench workouts can be accomplished using a chair or laying your upper body on an exercise ball for full range of motion. Ready ... set ... lift!

The Lift Shift

Level: Expert
Time: 40 mins
Equipment needed: Dumbbell, Bench

Strong and mighty, this 40-minute full-body dumbbell workout hits every major muscle group. All you need is a pair of the heaviest dumbbells you can handle (with good form) and a bench for select movements.

No bench? No problem. Most bench workouts can be accomplished using a chair or laying your upper body on an exercise ball for full range of motion. Ready ... set ... lift!


Workout Overview

Dumbbell One Arm Shoulder Press

Dumbbell One Arm Shoulder Press
3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Lateral Raise

Dumbbell Lateral Raise
3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Shoulder Shrug

Dumbbell Shoulder Shrug
3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell One Arm Triceps Extension

Dumbbell One Arm Triceps Extension
3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Bent Over Row

Dumbbell Bent Over Row
3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Fly

Dumbbell Fly
3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Step Ups

Dumbbell Step Ups
3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Bulgarian Split Squat

Bulgarian Split Squat
3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Deadlift

Dumbbell Deadlift
3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Hamstring Lunge

Dumbbell Hamstring Lunge
3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Side Bend

Dumbbell Side Bend
3 sets of 10 // Rest 20 sec between sets // Rest 20 sec after exercise


Plank

Plank
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 20 sec after exercise


Bicycle Crunch

Bicycle Crunch
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 20 sec after exercise


Scissor Kick

Scissor Kick
3 sets // Duration: 45 sec // Rest 20 sec between sets



Workout Overview

Dumbbell One Arm Shoulder Press
Dumbbell One Arm Shoulder Press

3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Lateral Raise
Dumbbell Lateral Raise

3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Shoulder Shrug
Dumbbell Shoulder Shrug

3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell One Arm Triceps Extension
Dumbbell One Arm Triceps Extension

3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Bent Over Row
Dumbbell Bent Over Row

3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Fly
Dumbbell Fly

3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Step Ups
Dumbbell Step Ups

3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Bulgarian Split Squat
Bulgarian Split Squat

3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Deadlift
Dumbbell Deadlift

3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Hamstring Lunge
Dumbbell Hamstring Lunge

3 sets of 10 // Rest 30 sec between sets // Rest 30 sec after exercise


Dumbbell Side Bend
Dumbbell Side Bend

3 sets of 10 // Rest 20 sec between sets // Rest 20 sec after exercise


Plank
Plank

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 20 sec after exercise


Bicycle Crunch
Bicycle Crunch

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 20 sec after exercise


Scissor Kick
Scissor Kick

3 sets // Duration: 45 sec // Rest 20 sec between sets


Start Workout

1. Dumbbell One Arm Shoulder Press

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Targeting your deltoids, the dumbbell one arm shoulder press is a great exercise to help build strong shoulders. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, your abs tight and back straight. 2.) Grab a dumbbell and hold it at the side of your head, keeping the dumbbell inline with your ear. 3.) Once in position, slowly raise the dumbbell up by squeezing your deltoids and extending your arm out. 4.) Continue to raise the dumbbell up until your arm is fully extended and squeeze your shoulder muscles. 5.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Don't lock your elbows at the top position of this exercise.


2. Dumbbell Lateral Raise

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell lateral raise exercise helps build strong shoulders and muscle mass. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, keeping your abs tight and holding a dumbbell in each hand with your palms facing towards your body. 2.) Slightly bend at your knees and then slowly raise your arms at your sides until your palms face the floor. 3.) Once you reach the top position, hold for a count, squeezing your shoulder muscles then return back to the starting position. Tips : 1.) You want to feel as if you are leading with your elbows. 2.) Refrain from swinging the weights as that is improper form and your shoulders should do the lifting, not by momentum.


3. Dumbbell Shoulder Shrug

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell shoulder shrug exercise is a great workout used to target the traps by using a pair of dumbbells Steps : 1.) Start off standing up straight with your feet shoulder-width apart, bending your knees slightly. 2.) Grab a dumbbell in each hand with your palms facing in towards your body, and lower your shoulders down as much as possible. 3.) While keeping your arms straight, slowly raise them up towards your ears. 4.) Once you reach the top position, hold for a count then slowly lower the dumbbells back to their original position. Tips : 1.) Do not use a jerking motion and refrain from swinging the dumbbells in this exercise. 2.) Do not roll your shoulders in the exercise as that is improper form and can result in injury. 3.) Perform this exercise slowly and concentrate on the muscle, you will see better results.


4. Dumbbell One Arm Triceps Extension

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell one arm tricep extension exercise uses a dumbbell to work each arm individually and build bigger triceps. Steps : 1.) Start off sitting on a bench with your back straight and your abs drawn in. 2.) Grab a dumbbell in your hand and place it behind your neck with your elbow bent. 3.) Slowly extend your arm straight up over your head and slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.


5. Dumbbell Bent Over Row

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) Start off holding a dumbbell in each hand with palms facing towards you, bending slightly at your knees and at your torso as if you were to pick up something. 2.) Hold you arms straight down with a weight in each hand and then slowly lift the dumbbells to your sides. 3.) Once at the top position hold for a count while squeezing your back muscles and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not arc or bend your back. 2.) Perform the exercise slower for more intensity. 3.) Do not lift more than you can manage as that can lead to injury.


6. Dumbbell Fly

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs. Steps : 1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height. 2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest. 3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) It is important to concentrate on using your chest to perform this exercise.


7. Dumbbell Step Ups

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Place a bench, box or step in front of you. 2.) Grasp a dumbbell in each hand. 3.) With your left leg, step up on the bench, follow with your right leg. 4.) Step down with your left leg and then your right leg. 5.) Repeat starting with your right leg. Tips 1.) Use a lighter weight until you are used to the motion of this exercise.


8. Bulgarian Split Squat

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps: 1. Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 2. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 3. Keep the back straight while lowering the left knee towards the floor. 4. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.


9. Dumbbell Deadlift

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
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.


10. Dumbbell Hamstring Lunge

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell lunge exercise helps strengthen and build the legs through the use of dumbbells. Steps : 1.) Start off grabbing a dumbbell in each hand and standing with your feet about 8 inches apart and toes facing forward as this will be your starting position. 2.) Once in position take a step forward (about 2 to 3 feet), keeping your abs tightly drawn and and your upper body straight. 3.) Continue forward and slowly lower one knee down towards the ground and keeping the other knee bent at a 90 degree angle, not letting the back knee touch the ground. 4.) Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground. 5.) Hold the position for a count then return back up to the starting position. Tips : 1.) Refrain from putting the pressure of your body on one knee as this can cause imbalance and incorrectly performing this exercise. 2.) The knee you are leaning forward on should not move beyond the toe of this foot.


11. Dumbbell Side Bend

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell side bend exercise works the oblique muscles (which are the muscles on the sides of your abs.) Steps : 1.) Start off standing with your feet shoulder-width apart with your knees slightly bent and abs drawn in. 2.) Grab a dumbbell lin one hand, stand up straight and then bend at the waist to one side of your body as far as possible. 3.) Hold onto the position for a count, squeezing your abdominal muscles and the return back to the starting position. 4.) Switch to the other side and repeat for as many reps and sets as desired. Tips : 1.) Be careful to bend only at your waist and not at the hips or knees.


12. Plank

Set Count: 3
Rest: 20 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.


13. Bicycle Crunch

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.


14. Scissor Kick

Set Count: 3
Rest: 20 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.