45 minute advanced workout with dumbbells at home

Here's everything you need to try our 45 minute advanced workout with dumbbells at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Single Arm DB Floor Press
  • Hammer Grip DB Good Morning
  • Dumbell Pullover on Floor
  • Circuit 2
  • DB Strict Press
  • DB Hip Thrust
  • Double DB Farmers March

Circuit 1

Complete this round 3 times.

Single Arm DB Floor Press

Complete 12 repetitions

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Primary
Upper Body
Horizontal Press

Coaching Tips For Single Arm DB Floor Press

Follow these cues to perform Single Arm DB Floor Press correctly:

  • Touch elbows gently to the floor
  • Lock elbows at the top
  • Keep other hand on ribs.

Hammer Grip DB Good Morning

Complete 10 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For Hammer Grip DB Good Morning

Follow these cues to perform Hammer Grip DB Good Morning correctly:

  • Secure the DB at the chest
  • Bend the knees and hips slightly
  • Feel tension in the hamstrings
  • Keep an arch in the lower back.

Dumbell Pullover on Floor

Complete 10 repetitions

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Core
Trunk
Anterior Core

The dumbbell pullover on floor is an amazing anterior core exercise that is very simple but when done correctly can be very challenging.

Benefits of Dumbell Pullover on Floor

The main benefit of the dumbbell pull over on floor is the adaptation it creates in the abdominals (anterior core). Fighting to maintain this anti-extension position while the weight pulls on your abdominals can create a stimulus for the adaptation desired in the abdominals. The secondary benefit to the dumbbell pullover on the floor is the strength and mobility adaptations in the shoulders (lats), lifting the weight back to the starting position requires engagement of the lats.

How To Do Dumbell Pullover on Floor

  1. Start with the elbows locked and the weight overhead with the weight securely in the hands. The knees can be raised or on the floor but personally I prefer them raised
  2. Slowly lower the weight towards the floor overhead, allowing the weight to pull on the abdominals.
  3. As the weight pulls on the abdominals its very important that you don’t lift the lower back off the floor. If the lower back comes off the floor and the stomach lifts up the abdominal muscles will be doing much less work.

Coaching Tips For Dumbell Pullover on Floor

Follow these cues to perform Dumbell Pullover on Floor correctly:

  • Move slowly with control, feeling the weight of the dumbbell pull on the core
  • Keep a slight bend in the arms.

Circuit 2

Complete this round 3 times.

DB Strict Press

Complete 11 repetitions

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Primary
Upper Body
Vertical Press

Coaching Tips For DB Strict Press

Follow these cues to perform DB Strict Press correctly:

  • Do not flare out the elbows
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

DB Hip Thrust

Complete 25 repetitions

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Secondary
Lower Body
Hip Dominant

Coaching Tips For DB Hip Thrust

Follow these cues to perform DB Hip Thrust correctly:

  • Ensure lower back is pressed into the floor before each rep
  • Press the feet into the floor and lift hips up
  • Use band around the knees if you’re struggling to keep knees out.

Double DB Farmers March

Complete 18 repetitions

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Core
Trunk
Resisting Rotation

Coaching Tips For Double DB Farmers March

Follow these cues to perform Double DB Farmers March correctly:

  • Slowly transition from one foot to the next
  • Keep a slight bend in the arms while holding the DB's
  • Lift the knees to at least hip height.

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This workout was made by Sean Klein

Sean Klein

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