Uploaded April 2020 | Updated September 2026, 2 weeks ago
This CrossFit dumbbell workout only requires one dumbbell, and you’ll use the dumbbell during each exercise for a full body workout! You only need a little bit of space for this workout, so you can perform this workout at home, outside, or anywhere you’d like. Check out the notes below for tips on how to approach the workout and what to expect.
Amazon products I recommend to fully furnish your home gym
amazon.com/shop/constantlyvariedfitness
Save 10% off all the amazing Xendurance supplements at checkout
shop.teamxnd.com/cvf/Products?type=2
Save 10% off all the super comfy apparel at Rolo Athletics using code: CVF10
roloathletics.com/collections/apparel#MainContent
|Workout of the day|
50-40-30-20-10
Alternating dumbbell snatch + push press
Russian twists
Goblet forward lunge
|Scaled|
40-30-20-10
Alternating dumbbell snatch
Russian twists (no weight)
Forward lunge (no weight)
This workout is going to take some time to complete! All of these dumbbell exercises should be performed with a weight that you can keep moving with, and only have to break once or twice during the bigger sets like 50 and 40. Otherwise, if the weight is too heavy from the start, it will drastically effect your ability to get your heart rate up AND keep it there which is the goal! CrossFit workouts with dumbbells are fun because they are a little less strenuous than a workout with a barbell. Allowing you to focus more on your conditioning and build that aerobic capacity. This full body CrossFit dumbbell workout will be getting you that much fitter!
The dumbbell snatch + push press will be the most tiring because those reps will take the longest to complete. Make sure once you get tired to NOT let your chest drop and face towards the floor as you pick up the weight, otherwise you will be using a lot more back rather than legs which is obviously something we want to avoid. Drive hard with the legs while pulling with the hard before punching overhead in one swift motion. For the Russian twists, these can get tough if you have a dumbbell over 30+ pounds. If needed you can sub out the dumbbell for something lighter like a backpack with books or whatever else you have handy. It is 50 TOTAL not each side! Lastly for the lunges, make sure at the bottom of each lunge, both knees are making 90-degree angles. If you step too short or too far and don’t have that 90-degree angle, you are putting extra stress on your hips and/or ankles. Also make sure to control you decent and not bang your knee into the floor.
Leave your time and the weight you used in the comment section! If you want to see more videos of CrossFit workouts with only dumbbells, or get ideas for some other CrossFit dumbbells exercises, check out or channel! Let me know what you think about the workout and make sure you subscribe for more at home workouts, with and without equipment.
Song
Pixel Pig by Di Young youtu.be/TiC7_167hQ0
Creative Commons Attribution license
Free Download / Stream: bit.ly/di-young-pixel-pig
Music promoted by Audio Library youtu.be/eFmIPr6ZYuM
This CrossFit dumbbell workout only requires one dumbbell, and you’ll use the dumbbell during each exercise for a full body workout! You only need a little bit of space for this workout, so you can perform this workout at home, outside, or anywhere you’d like. Check out the notes below for tips on how to approach the workout and what to expect.
Amazon products I recommend to fully furnish your home gym
amazon.com/shop/constantlyvariedfitness
Save 10% off all the amazing Xendurance supplements at checkout
shop.teamxnd.com/cvf/Products?type=2
Save 10% off all the super comfy apparel at Rolo Athletics using code: CVF10
roloathletics.com/collections/apparel#MainContent
|Workout of the day|
50-40-30-20-10
Alternating dumbbell snatch + push press
Russian twists
Goblet forward lunge
|Scaled|
40-30-20-10
Alternating dumbbell snatch
Russian twists (no weight)
Forward lunge (no weight)
This workout is going to take some time to complete! All of these dumbbell exercises should be performed with a weight that you can keep moving with, and only have to break once or twice during the bigger sets like 50 and 40. Otherwise, if the weight is too heavy from the start, it will drastically effect your ability to get your heart rate up AND keep it there which is the goal! CrossFit workouts with dumbbells are fun because they are a little less strenuous than a workout with a barbell. Allowing you to focus more on your conditioning and build that aerobic capacity. This full body CrossFit dumbbell workout will be getting you that much fitter!
The dumbbell snatch + push press will be the most tiring because those reps will take the longest to complete. Make sure once you get tired to NOT let your chest drop and face towards the floor as you pick up the weight, otherwise you will be using a lot more back rather than legs which is obviously something we want to avoid. Drive hard with the legs while pulling with the hard before punching overhead in one swift motion. For the Russian twists, these can get tough if you have a dumbbell over 30+ pounds. If needed you can sub out the dumbbell for something lighter like a backpack with books or whatever else you have handy. It is 50 TOTAL not each side! Lastly for the lunges, make sure at the bottom of each lunge, both knees are making 90-degree angles. If you step too short or too far and don’t have that 90-degree angle, you are putting extra stress on your hips and/or ankles. Also make sure to control you decent and not bang your knee into the floor.
Leave your time and the weight you used in the comment section! If you want to see more videos of CrossFit workouts with only dumbbells, or get ideas for some other CrossFit dumbbells exercises, check out or channel! Let me know what you think about the workout and make sure you subscribe for more at home workouts, with and without equipment.
Song
Pixel Pig by Di Young youtu.be/TiC7_167hQ0
Creative Commons Attribution license
Free Download / Stream: bit.ly/di-young-pixel-pig
Music promoted by Audio Library youtu.be/eFmIPr6ZYuM
