2 Week Dumbbell Workout For Fat Loss

by Vic Magary – Former ARMY Soldier & Author of The 31 Day Fat Loss Cure

I love dumbbells for fat loss training.

And for this particular 2 week dumbbell workout plan I’m going to show you that you can get a great workout with only ONE dumbbell.

The two week program below is sure to get your metabolism cranked, but let me give you fair warning. . . these workouts are for the intermediate or advanced fat loss fan.  Train hard but proceed with caution.

This program is designed for training three days per week.  As an example, I am going to use Monday, Wednesday, and Friday as the training days.  As usual, the workouts are short but intense!  Enjoy.

Monday: Dumbbell Power Clean and Press.

Use a dumbbell that weighs enough to make 8 reps difficult but doable.  Now do 5 reps with the right side, and then do 5 reps with the left side.  Repeat this cycle as many times as you can for 12 – 15 minutes.  Enjoy the video demonstration below by my buddy Zach Even-Esh (the demo starts at 1:50 in the video).

Wednesday: Push Up, 1 Arm Row, Goblet Squat, 1 Arm Row.

Select a dumbbell that allows you to do no more than 8 reps with your dominant side for a one arm row.

Then complete 3 – 5 sets of the following cycle:  Push Ups, maximum repetitions.  1 Arm Row, weak side, maximum repetitions, Goblet Squats maximum repetitions or 30 (which ever comes first), and 1 Arm Row, dominant side, equal reps as weak side.

Rest about one minute between cycles.

If you want to see me demonstrate the Push Up, CLICK HERE.

If you want to see a demonstration of the 1 Arm Row, CLICK HERE.

And for a demonstration of the Goblet Squat, watch the video below:

Friday: Turkish Get Ups.

This is one of my favorite movements.

This is a total body exercise that might take some practice to perform correctly.  Perform 5 reps with one side of your body, and then perform 5 reps with the opposite side of the body.

Do as many cycles as possible in 12 – 15 minutes.  Use a weight that would make 8 reps difficult but doable in your very first set.  Check out the Turkish Get Up below:

Monday: One Arm Snatch Ladder.

This workout is a classic and is one of my “go-to” drills when I’m pressed for time.  If you do this drill right, it will literally take about five minutes (or less).  Take a short rest and do it again (if you dare).

Wednesday: Push Up, 1 Arm Row, Goblet Squat, 1 Arm Row.

Yep, same drill as last Wednesday.  Do your best to do more reps than you did last week.

Friday: 1 Arm Dumbbell Swing, Tuck Jump.

OK, this workout is NOT for the faint of heart.  Do 15 one arm swings with your weak side followed immediately by 10 tuck jumps.  Then go right into 15 one arm swings with your dominant side followed immediately by 10 tuck jumps.  Repeat the cycle 3 – 5 times, taking as short of a break as possible between cycles.

Watch below for a demonstration of the 1 Arm Dumbbell Swing:

Watch below for a demonstration of the Tuck Jump:

I hope this two-week workout sample shows you that you don’t need a gym full of equipment to get a great workout.  Keep things simple, and enjoy how much you can get done with one simple dumbbell.

- Vic Magary

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4 Responses to “2 Week Dumbbell Workout For Fat Loss”

  1. MJ says:

    Hey Vic
    Great compilation of dumbbell workouts, a lot of the time when I can’t go to the gym and do my training at home (I only have some dumbbells) I do some random dumbbell exercises like bicep curls and feel like I haven’t worked hard enough at the end of my session. These full body exercises look sick and I look forward to trying them out next time I work out at home. It also saves the labour of looking up good dumbbell only workouts and compiling them into something good so thanks!

    Just wondering because there are a few clean/jerk type movements in those workouts do those put extra strain/throw out your shoulders? I popped my shoulder a while back and although I’m well into recovery I don’t want to put any undue strain on it. If you reply I won’t hold your advice legally responsible or any bulls**t like that lol, I was just wondering.

    Thanks mate


  2. Great workout routine Vic, I like doing dumbell exercises in my workouts and use them in my Fitness Bootcamps with my ladies too.
    Will be using some of these exercises and adjusting my workouts.
    Great post.


  3. some of the exercises are not explained. ( like the push press ).
    Maybe an exercise glossary be great.
    Also numbering the pages would help in reference search.


  4. tom grow says:

    I use these for P90X and, as others have said, the only drawback is the length which makes it a little awkward for the exercises where the weights are close to your body. Other than that, they work great. They take up very little space and are quickly and easily adjusted. I’m very happy with them.


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