4 Day Dumbbell and Bodyweight Fat Loss Workout
Single Pair Dumbbell and Bodyweight Workout
Stuck at home with only a single pair of light dumbbells? This 6-week program utilizes unilateral training and bodyweight exercises to help you achieve results!
Workout Summary
| Main Goal | Lose Fat |
|---|---|
| Workout Type | Full Body |
| Training Level | Beginner |
| Program Duration | 6 weeks |
| Days Per Week | 3 |
| Time Per Workout | 30-40 minutes |
| Equipment Required | Dumbbells |
| Target Gender | Male & Female |
Workout Description
This workout program is designed to help you stay fit and active using only a single pair of dumbbells and bodyweight exercises. The program is structured to maximize efficiency and provide effective results.
3 Benefits of Using Lighter Dumbbells
1. Unilateral Training
Working with lighter dumbbells allows for unilateral training, which can help address imbalances and improve overall strength and coordination.
2. Less Toll on the Joints
Lighter weights reduce the stress on your joints, making them suitable for all fitness levels, especially beginners and those recovering from injuries.
3. Muscular Endurance
Using lighter dumbbells can help build muscular endurance, allowing you to perform more reps and enhance your stamina.
About the Program
The program is divided into three different types of days: Pull Day, Legs and Abs, Push Day, and Full-Body Day. Each type of day focuses on different muscle groups and provides a balanced workout throughout the week.
Pull Day
| Exercise | Sets | Reps |
|---|---|---|
| One Arm Row | 3 | 10-12 each side |
| Bent Over Row | 3 | 12-15 |
| Reverse Fly | 3 | 15 |
| Dumbbell Curl | 3 | 15 |
| Hammer Curl | 3 | 15 |
| Side Plank | 3 | 30 sec each side |
Legs and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 3 | 12-15 |
| Romanian Deadlift | 3 | 15 |
| Walking Lunge | 3 | 12 each leg |
| Calf Raise | 3 | 15 |
| Bicycle Crunch | 3 | 15 each side |
| Plank | 3 | 30-60 sec |
Push Day
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 12-15 |
| Shoulder Press | 3 | 12-15 |
| Lateral Raise | 3 | 15 |
| Tricep Extension | 3 | 15 |
| Tricep Dips | 3 | 15 |
| Plank | 3 | 30-60 sec |
Full-Body Day
| Exercise | Sets | Reps | Working Time | Rest |
|---|---|---|---|---|
| Jumping Jacks | 3 | 30 seconds | 30 seconds | 30 seconds |
| Mountain Climbers | 3 | 30 seconds | 30 seconds | 30 seconds |
| Squats | 3 | 15 | 30 seconds | 30 seconds |
| Push-Ups | 3 | 15 | 30 seconds | 30 seconds |
| Bent Over Row | 3 | 15 | 30 seconds | 30 seconds |
| Plank | 3 | 30-60 seconds | 30 seconds | 30 seconds |
How to Progress Further
To progress further, gradually increase the number of sets or reps, or reduce the rest time between exercises. You can also incorporate more advanced variations of the exercises to continue challenging your muscles and improving your fitness level.
Conclusion
This program provides a balanced approach to training, helping you stay fit and active using minimal equipment. Stick with the program for 6 weeks and you'll see improvements in your strength, endurance, and overall fitness.