Hey Jolt
Hey Jolt

The Resistance

Level: Beginner
Time: 50 mins
Equipment needed: Dumbbell

Looking for an iron fisted dumbbell workout that doesn't require a bench? Get ready to join the Resistance.

In 50 minutes, you will hit every major muscle group with only a pair of dumbbells and your bodyweight to add some fight to your routine.

The Resistance

Level: Beginner
Time: 50 mins
Equipment needed: Dumbbell

Looking for an iron fisted dumbbell workout that doesn't require a bench? Get ready to join the Resistance.

In 50 minutes, you will hit every major muscle group with only a pair of dumbbells and your bodyweight to add some fight to your routine.


Workout Overview

Dumbbell One Arm Shoulder Press

Dumbbell One Arm Shoulder Press
3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Alternate Lateral Raise

Dumbbell Alternate Lateral Raise
3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Shoulder Front Raise

Dumbbell Shoulder Front Raise
3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Bicep Curl

Dumbbell Bicep Curl
3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Bent Over Row

Dumbbell Bent Over Row
3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Deadlift

Dumbbell Deadlift
3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Hamstring Lunge

Dumbbell Hamstring Lunge
3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Rear Lunge

Rear Lunge
3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Lying On Back Ab Leg Raise

Lying On Back Ab Leg Raise
3 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Reverse Crunch

Reverse Crunch
3 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
3 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Side Bridge

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


Plank

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


Push Up

Push Up
3 sets of 12 // Rest 30 sec between sets



Workout Overview

Dumbbell One Arm Shoulder Press
Dumbbell One Arm Shoulder Press

3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Alternate Lateral Raise
Dumbbell Alternate Lateral Raise

3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Shoulder Front Raise
Dumbbell Shoulder Front Raise

3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Bicep Curl
Dumbbell Bicep Curl

3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Bent Over Row
Dumbbell Bent Over Row

3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Deadlift
Dumbbell Deadlift

3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Dumbbell Hamstring Lunge
Dumbbell Hamstring Lunge

3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Rear Lunge
Rear Lunge

3 sets of 12 // Rest 30 sec between sets // Rest 45 sec after exercise


Lying On Back Ab Leg Raise
Lying On Back Ab Leg Raise

3 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Reverse Crunch
Reverse Crunch

3 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

3 sets of 12 // Rest 30 sec between sets // Rest 30 sec after exercise


Side Bridge
Side Bridge

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


Plank
Plank

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


Push Up
Push Up

3 sets of 12 // Rest 30 sec between sets


Start Workout

1. Dumbbell One Arm Shoulder Press

Rep Count: 12 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 Alternate Lateral Raise

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and holding a dumbbell in each hand. 2.) While keeping your body still, slowly raise one of the dumbbells out to the side up to shoulder level, squeezing on the way up and hold for a count. 3.) Then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.


3. Dumbbell Shoulder Front Raise

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Slowly raise your shoulders up to your ears and feeling a stretch in the muscle. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.


4. Dumbbell Bicep Curl

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Biceps
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell bicep curl uses both arms at the same time to build stronger arms. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, abs tight, knees slightly bent and a dumbbell in each hand holding in a palms up grip. 2.) While holding the dumbbells extend your arms at the side of your body, then slowly lift your arms up towards your chest until your forearms touch your biceps. 3.) Isolate the bicep and hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Refrain from swinging your arms during this exercise.


5. Dumbbell Bent Over Row

Rep Count: 12 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. Freehand Jump Squat

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


7. Dumbbell Deadlift

Rep Count: 12 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.


8. Dumbbell Hamstring Lunge

Rep Count: 12 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.


9. Rear Lunge

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start of by standing up straight with a slight bend in your knees and arms at your sides. 2.) Step behind you with one of your legs while maintaining your balance and squat down through your hips. 3.) Lower yourself down towards the ground so that your front knee is parallel with the ground and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.


10. Lying On Back Ab Leg Raise

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The leg raise exercise helps work and strengthen your lower abs which are typically a hard muscle to target. Steps : 1.) Start off either lying on a flat bench or lying down on the floor, keeping your hands under your hips to support your back as this will be the starting position of the exercise. 2.) Once in position, keep your feet together and your toes pointed out, slowly raise your legs up towards the ceiling squeezing your ab muscles in the process. 3.) Continue on the motion upward while squeezing your lower abs then once you reach the top position, pause and hold for a count, then slowly return back to the starting position in a controlled manner. Tips : 1.) You don't have to have a large range of motion for this exercise for it to be effective.


11. Reverse Crunch

Rep Count: 12 reps
Set Count: 3
Rest: 30 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.


12. Crunch with Hands Overhead

Rep Count: 12 reps
Set Count: 3
Rest: 30 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.


13. Side Bridge

Set Count: 3
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The side bridge exercise is a great core workout to improve strength and conditioning. Steps : 1.) Start off lying on one side of your body with your legs extended out straight and your forearm perpendicular to your body. 2.) Once in position, draw your abs in and slowly raise yourself up so that you are balanced on your feet and forearm. 3.) Hold onto this position for a count, squeezing your abdominals and then return back to the starting position.


14. Plank

Set Count: 3
Rest: 30 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.


15. Push Up

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.