Fitness Workouts Dumbbell Workouts (30 Minutes or Less) Peregrine Falcon
| Difficulty: | Time: | Equipment: |
| Intermediate | 30 Minutes or Less | Bodyweight Dumbbell |
Complete three rounds of each circuit, working for 30 seconds and resting for 30 seconds, before moving onto the next one. Take additional rest as needed, but try to take it between rounds and circuits.
Got a question about this workout? You’ll most likely find your answer here, but if you’re really stuck you can ask it in the forums.
Circuit #1:
| Exercise: | Work/Rest Ratio: | Rounds: |
| Bulgarain Split-Squat (Right) | 30:30 | 3 |
| Bulgarain Split-Squat (Left) | 30:30 | 3 |
| Renegade Row | 30:30 | 3 |
| Lying Leg Raise | 30:30 | 3 |
Circuit #2:
| Exercise: | Work/Rest Ratio: | Rounds: |
| One-Arm Shoulder Press (Right) | 30:30 | 3 |
| One-Arm Shoulder Press (Left) | 30:30 | 3 |
| Dumbbell Goblet Squat | 30:30 | 3 |
| Oblique Heel Tap | 30:30 | 3 |
Like this workout? How about one of these for next time…
Set a stopwatch and complete the prescribed number of repetitions of each exercise on the minute, every minute. Complete 5 rounds (or minutes) of each circuit before moving onto the next one. Take as much time as needed to rest between rounds and sit out rounds whenever necessary. Click here to view: the workout | downloadable PDF
Complete eight rounds of each circuit, performing the prescribed number of reps for each exercise, before moving onto the next. Take additional rest as needed, but try to take it between rounds and circuits. Click here to view: the workout | downloadable PDF
10 minutes or less
20 minutes or less
30 minutes or less
Resistance Band Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Suspension Trainer Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Dumbbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Kettlebell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Barbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Full-Gym Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Warm-Ups:
Beginner
Intermediate
Advanced
28-Day Challenges:
Core Challenge
Glute Challenge
Pull-Up Challenge
Push-Up Challenge
Squat Challenge