The Men’s Health 30-Day Dumbbell Challenge
HAVE A PAIR OF DUMBBELLS? That’s all you need to build well-rounded strength, and that’s exactly what you’re doing with this dumbbell challenge. This is the perfect opportunity to reset your fitness regimen in a structured, easy-to-follow program rather than making up your sweat sessions on the fly. Instead of stringing together random dumbbell moves
HAVE A PAIR OF DUMBBELLS? That’s all you need to build well-rounded strength, and that’s exactly what you’re doing with this dumbbell challenge. This is the perfect opportunity to reset your fitness regimen in a structured, easy-to-follow program rather than making up your sweat sessions on the fly.
Instead of stringing together random dumbbell moves, we’re building balanced strength—the kind that can help bulletproof your body as it builds muscle. Each week for the next month, you’ll take on seven different strength moves, with each day dedicated to a different muscle group. You’ll start the week with exercises that target your back, then move through shoulders, legs, chest, arms, and core on Days 2 through 6. To cap off the week, total body exercises will be the focus. You’ll move better, look better, and best of all, you’ll know exactly what you need to do every day for the whole span of the program.
Do each move whenever you have a free moment in your day, or as the final exercise in your typical workout routine. You’ll get a refresher course in several classic exercises in the early weeks before progressing to challenging variations that push you to develop strength in multiple planes of movement, a key aspect of athleticism and well-rounded fitness. Most of all, committing to this goal puts you on the path to better health—so there are no downsides to taking on the challenge.
WEEK 1
Start with the basics for the first week. If you need to, don’t hesitate to grab weights on the lower end of the rack to get acclimated to the movements.
▼ Day 1: Bent-Over Row
3 sets of 10 to 12 reps
▼ Day 2: V-Sit Halo
3 sets of 12 to 16 reps
▼ Day 3: RDL
3 sets of 8 to 10 reps
▼ Day 4: Floor Press
3 sets of 8 to 10 reps
▼ Day 5: Kneeling Halfway Pause Curl
3 sets of 8 to 10 reps
▼ Day 6: Weighted Hollow Hold
3 sets of 30 seconds on, 30 off
▼ Day 7: Thruster
3 sets of 8 to 10 reps
WEEK 2
You’ll ramp up the work in Week 2, with some extra stability and core components to these exercises even as you focus in on other muscle groups.
▼ Day 1: Plank Row
3 sets of 10 to 12 reps per arm
▼ Day 2: Single-Arm Z Press
3 sets of 8 to 10 reps per arm
▼ Day 3: Paused Goblet Squat
3 sets of 8 to 10 reps
▼ Day 4: Alternating Hollow Body Press
3 sets of 8 to 10 reps
▼ Day 5: Half-Full Curl
3 sets of 8 to 10 reps
▼ Day 6: Weighted Hollow Rock
3 sets of 30 seconds, 30 off
▼ Day 7: Alternating Rotational Thruster
3 sets of 8 to 10 reps per side
WEEK 3
Begin to build some explosive power with some of the exercises this week.
▼ Day 1: Bear Plank Row
3 sets of 10 to 12 reps per arm
▼ Day 2: Floor Lateral Raise
3 sets of 10 to 12 reps
▼ Day 3: Dumbbell Swing
3 sets of 10 to 12 reps
▼ Day 4: Single-Arm Double-Explode Hollow Body Press
3 sets of 8 to 10 reps per arm
▼ Day 5: Double-Skullcrusher to Double JM press
3 sets of 3 to 4 clusters of reps
▼ Day 6: V-Sit Halo
3 sets of 6 to 8 reps
▼ Day 7: Bear Plank Row to Squat
3 sets of 8 to 10 reps
WEEK 4
Bring everything you’ve learned all together in the last full week of the challenge. Stay committed to make the most of your training sessions.
▼ Day 1: Bear Plank to Plank Row Alternating
3 sets of 3 clusters of reps per set
▼ Day 2: L-raise
3 sets of 8 to 10 reps
▼ Day 3: Reverse Lunge to High-Knee
3 sets of 8 to 10 reps per leg
▼ Day 4: Single-Leg Glute Bridge Press
3 sets of 8 to 10 reps
▼ Day 5: Pause-and-Twist Hammer Curl
3 sets of 8 to 10 reps
▼ Day 6: 3-Step Getup
3 sets of 8 to 10 reps
▼ Day 7: Overhead/Down Farmer’s Carry
3 sets of 30 seconds per side (no rest between sets)
WEEK 5
Step outside your comfort zone and work in multiple planes of movement with each of these exercises. Finish strong!
▼ Day 1: Rotational Alternating Thruster
3 sets of 8 to 10 reps per side
▼ Day 2: Bear Plank to Plank Row
3 sets of 3 to 4 clusters per sets
▼ Day 3: 3-Step Getup
3 sets of 8 to 10 reps
Ebenezer Samuel, C.S.C.S., is the fitness director of Men’s Health and a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men’s Health, he served as a sports columnist and tech columnist for the New York Daily News.
Brett Williams, NASM-CPT, PES, a senior editor at Men’s Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
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