Today, I decided to hit the gym and focus on a workout using just dumbbells and kettlebells. I’ve been feeling a bit stuck in my routine lately, so I figured switching things up might help.
I started with a quick warm-up, just some light cardio and dynamic stretching to get the blood flowing. Nothing fancy, just enough to feel loose and ready to go.
Dumbbell Circuit
First up, I grabbed some dumbbells. I went through a circuit, doing each exercise for about 10-12 reps before moving on to the next. I rested for a bit after completing the whole circuit.
- Dumbbell Bench Press: Laying down and pushing those weights up. A classic.
- Dumbbell Rows: Bending over and pulling the weight up towards my chest, focusing on my back muscles.
- Goblet Squats: Holding a dumbbell close to my chest and squatting down. Really felt it in my legs and glutes.
- Overhead Press: Standing and pushing the dumbbells straight up above my head. Shoulders were burning!
- Bicep Curls: The good old bicep curl. Just curling the weight up towards my shoulders.
- Triceps Extensions: Extending my arm to work the back of my arms. Tricky to get the form right, but I managed.
I did this circuit three times. It was a solid start, felt pumped and the muscles I worked were activated.
Kettlebell Power
Next, I moved on to the kettlebells. I love the dynamic movements you can do with them.
- Kettlebell Swings: The king of kettlebell exercises. Swinging the weight between my legs and up to chest height. Great for the whole body.
- Kettlebell Snatch: A bit more advanced. Pulling the kettlebell from the ground all the way up overhead in one smooth motion. Definitely a challenge!
- Turkish Get-Ups: These are tough! Lying on the ground and standing up while keeping the kettlebell balanced overhead. It’s a full-body workout in one exercise. I only did a few of these on each side.
- Kettlebell Clean and Press: First I “cleaned” the kettlebell to my shoulder, then pressed it overhead. Another full-body movement.
I spent maybe 20 minutes on kettlebell exercises, focusing on good form and control. I did not rush this part.
Cool Down
Finally, I finished with some static stretches, holding each stretch for about 30 seconds. This is important to help with recovery and flexibility.
Overall, it was a great workout. I felt like I worked every muscle group, and it was a nice change of pace from my usual routine. Mixing dumbbells and kettlebells is something I’ll definitely do more often. It was really effective and I can already feel a bit sore!
