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    humanfitproject

    humanfitproject
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Total Body Strength with @k.minatraining and a hea Total Body Strength with @k.minatraining and a heavy kettlebell.

Tempo Goblet Squat (tempo: 351) x 3
Clean to Press x 2 each
Kickstand Row (tempo: 331) x 3 each

Perform each exercise on both sides before moving on to the next. Complete 3 - 5 rounds.
.
.
.
.
.
.
#humanfitproject #kettlebellworkout #kbworkout #kbtraining #beachworkout #strengthtraining #functionalfitness #fitpros
    Load More... Follow on Instagram
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The 2-dumbbell workout plan

March 15, 2020

I love my pair of 20-pound dumbbells. Actually, I love my 15-pounders, too. For me, I usually use them to supplement my typical workouts in the gym, but given the strange situation we’re all in with COVID-19, like you, I’m stuck at home.

While I believe the fastest, most effective way to building muscle and losing fat is traditional weight training, bodyweight or minimal equipment workouts can still create serious results. You don’t need to go to the gym to get fit. You can do a lot with a little, and this plan is all you need.

And if you’ve been following HFP for a while now, you’re very well aware that a large majority of weight management is diet. Still confused about food? Check out this piece on intuitive eating for lean muscle. It’s a solid, straight-forward, no-bs, layman’s guide to your body on food and how to figure it out for yourself. You might also like our new meal planning cookbook, The Diet That Works Forever. You can get the grocery list for it here.

Now, back to that pair of two dumbbells. The following plan will help you build muscle, lose fat, and increase your endurance in under an hour. Read on. (And if you feel you need more customization, check out our Digital Fitness Advisor service directly below.)


How the 2-dumbbell workout plan works

Plan 1 is 4 days. Plan 2 is 3 days.

The 4 day plan is broken into splits of upper body and lower body. After you work one part of the body it has chance to recover the next day as you work the other. Cardio is optional, depending on how you physically feel and how well you’re seeing results.

The 3 day plan is broken into full body splits with a day of rest in between each of them. This is probably the best option for complete beginners as we train the entire body and have ample amount of rest. However, intermediates can easily add more reps, rounds, or reduce the rest to make this one serious challenge. More on that below.

If you’re more interested in bodyweight training, check our 10 best bodyweight workouts for building muscle and losing weight

Both plans, the 4-day and the 3-day will incorporate the three following techniques:

Circuits: all of the workouts will consist of a series of exercises in which you will perform one after the other with no rest (unless you need a little bit because you’re gassed). The purpose of this is to elevate your heart rate to increase the caloric burn. The overall goal is to move through the circuit or circuits as quickly as possible with good form.

Slow eccentrics: Eccentrics are a focus on the lowering or returning of the weight. When you lower a curl down, that’s the eccentric. When you curl the weight up, that’s the concentric. Slow eccentrics increase the intensity of an exercise by recruiting more muscle fibers. You’ll see what we mean when you start doing them. There will be specified exercises listed with “eccentric” before the name.

Statics: Statics are a pause in the finish spot of the exercise. To us the same example as above with the curl, when the weight is at the top, you’ll hold it there and squeeze for a prescribed amount of time. This is another great way to add variety into your workouts, especially when you’re limited with the amount of resistance you can use. There will be specified exercises listed with “static” before the name. Hold the last rep of the exercise for as long as possible.

The 4-day 2-dumbbell workout plan

Day 1: Upper Body

 

View this post on Instagram

 

A post shared by humanfitproject (@humanfitproject) on Sep 8, 2018 at 10:03am PDT

1A. Eccentric DB push-up x10
1B. DB alternating bent-over row x10 (each side)
1C. Pull-up/chin-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. DB hammer curl x10
2B. DB neutral-grip shoulder press x10
2C. Incline close-grip push-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

3A. Lying leg raise x10
3B. Superman x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 2: Lower Body

1A. Eccentric DB squat x10
1B. DB reverse lunge x10 (each side)
1C. DB single-leg deadlift x10

2A. Plank shoulder tap x10 (each side)
2B. Glute bridge x10

Rest 45-60 seconds. Repeat for 3,5,7, or 10 rounds

Day 3: OFF/Cardio

Day 4: Upper Body

1A. Pull-up/chin-up x10
1B. Eccentric DB bent-over row x10 (both arms)
1C. Eccentric DB floor press x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. Static DB side lateral raise x10
2B. DB open-palm curl x10
2C. DB lying tricep extension x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

3A. DB plank row x10
3B. Traditional sit-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 5: Lower Body

 

View this post on Instagram

 

A post shared by humanfitproject (@humanfitproject) on Sep 14, 2018 at 8:06am PDT

1A. Eccentric DB front squat x10
1B. Eccentric DB Bulgarian split squat x10 (each side)
1C. DB single-leg deadlift x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. Traditional sit-up x10
2B. Single-leg glute bridge x10 (each side)

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 6: OFF/Cardio

Day 7: OFF/Cardio

In week two, attempt 11 or 12 reps per exercise. Or add an additional round.

 

The 3-day 2-dumbbell workout plan

Day 1: Full Body

 

View this post on Instagram

 

A post shared by humanfitproject (@humanfitproject) on Sep 24, 2018 at 8:50am PDT

1A. DB thruster x 10
1B. Single-leg DB deadlift x10
1C. Traditional sit-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. DB push-up x10
2B. Pull-up/chin-up x10
2C. DB reverse lunge x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

3A. DB side lateral raise x10
3B. DB alternating bent-over row x10
3C. DB front squat x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 2: OFF/Cardio

Day 3: Full Body

1A. DB push-up and row x 10
1B. Pull-up/chin-up x10
1C. Plank shoulder tap x10 (each side)

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. DB front squat x10
2B. DB single-leg deadlift x10
2C. Lying leg raise x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

3A. DB neutral-grip shoulder press x10
3B. DB hammer curl x10
3C. Jump/hop squat x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 4: OFF/Cardio

Day 5: Full Body

1A. DB squat+curl+press x 10
1B. DB push-up x10
1C. Traditional sit-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A.  DB reverse lunge x10
2B.  DB high pull x10
2C.  DB open-palm curl x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

3A. Pull-up/chin-up x10
3B.  DB alternating bent-over row x10
3C.  Close-grip/diamond push-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 6: OFF/Cardio

Day 7: OFF

How to progress with the 2-dumbbell workout plan?

If you’re feeling it’s time to crank up the intensity a bit (and you should from week-to-week) in some way or another. You can easily do the following three things:

Add more rounds: start by adding 1 round to each of the circuits, then maybe 2 or 3.

More reps: Instead of going with the prescribed 10 reps, bump that up to 11, 12, 13+, whatever you can do.

Less rest: If you’re really just turning into a workout machine, drop the rest periods. Get even faster. Make your heart pound!

For more personalization for your workout program, check out DigitalFitnessAdvisor.com

at-home workoutscircuit trainingdumbbell workouteasy workouttwo dumbbell workout plan
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Athletics

Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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3 Comments


Shaki
July 28, 2018 at 7:01 pm
Reply

How many weeks we should follow the workout? Thank you



    HFP EDIT
    October 16, 2018 at 10:44 am
    Reply

    6-8 is good.

Tim
June 18, 2020 at 5:09 pm
Reply

Unilateral movements, ie: pushup and row, is it 10 es or just 10



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  • Instagram

    humanfitproject

    humanfitproject
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Total Body Strength with @k.minatraining and a hea Total Body Strength with @k.minatraining and a heavy kettlebell.

Tempo Goblet Squat (tempo: 351) x 3
Clean to Press x 2 each
Kickstand Row (tempo: 331) x 3 each

Perform each exercise on both sides before moving on to the next. Complete 3 - 5 rounds.
.
.
.
.
.
.
#humanfitproject #kettlebellworkout #kbworkout #kbtraining #beachworkout #strengthtraining #functionalfitness #fitpros
    Load More... Follow on Instagram
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