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8 Great Dumbbell-Only CrossFit Workouts at Home

CrossFit has taken the fitness world by storm, and for good reason. Its high-intensity workouts combine weightlifting, cardio, and abdominal exercises, providing an effective way to improve fitness levels. However, not everyone has access to a fully equipped gym, and many prefer the comfort of their own home. The good news is that you can achieve a great workout with just a set of dumbbells. Here are eight dumbbell-only CrossFit workouts you can do from the comfort of your living room.

1. Dumbbell Thrusters

Format: 4 Rounds for Time

• 12 Dumbbell Thrusters
• 200m Run or 1 minute of Jumping Jacks

Begin by holding a dumbbell in each hand at shoulder height. Squat down, keeping your elbows beneath the weights, and as you rise, press the dumbbells overhead. Ensure you maintain a tight core throughout. After completing your thrusters, go for a 200m run or perform jumping jacks for 1 minute to keep your heart rate elevated.

2. Dumbbell Deadlift and Press

Format: 5 Rounds

• 10 Dumbbell Deadlifts
• 10 Dumbbell Shoulder Presses

Start with your feet hip-width apart, holding a dumbbell in each hand. Lower the weights to the ground while keeping your back straight and chest lifted. Return to standing and immediately go into a shoulder press. This workout gives you a full-body burn, targeting your legs, back, and shoulders.

3. Dumbbell Renegade Rows

Format: 3 Rounds for Max Reps

• 30 seconds Dumbbell Renegade Rows
• 30 seconds Rest

Get into a plank position with a dumbbell in each hand. Row one dumbbell to your hip while keeping your body stable. Alternate sides, engaging your core and working your upper body. This exercise helps to strengthen your arms and stabilising muscles while giving your heart a workout.

4. Dumbbell Burpee

Format: 4 Rounds for Time

• 10 Dumbbell Burpees

Begin by standing with a dumbbell in each hand. Drop into a squat and place the dumbbells on the floor. Jump your feet back into a plank, perform a push-up, then jump your feet back to your hands and explode upwards, raising the dumbbells overhead. This full-body movement elevates your heart rate and builds strength.

5. Dumbbell Snatch

Format: 5 Rounds

• 8 Dumbbell Snatches (each arm)

Stand with your feet shoulder-width apart and a dumbbell on the floor between your feet. Bend at your hips and knees to grab the dumbbell, then explosively pull it overhead in one fluid motion. Switch arms after each set. The dumbbell snatch is an exceptional compound movement that incorporates multiple muscle groups and improves coordination.

6. Dumbbell Lunges

Format: AMRAP in 10 Minutes

• 12 Alternating Dumbbell Lunges

Hold a dumbbell in each hand at your sides. Step forward into a lunge, ensuring the front knee doesn’t go past the toes. Alternate legs and keep moving for 10 minutes. This workout focuses on your legs and core stability while raising your heart rate.

7. Dumbbell Compound Circuit

Format: 3 Rounds

• 10 Dumbbell Squat to Press
• 10 Dumbbell Bent Over Rows
• 10 Dumbbell Russian Twists (each side)

Perform all three exercises in succession with minimal rest. For the squat to press, perform a squat while holding the dumbbells at your shoulders, then press overhead as you stand. The bent-over rows require you to hinge at the hips while keeping your back straight, pulling the dumbbells towards your belly. Finish with Russian twists to engage your core.

8. Dumbbell Tabata

Format: Tabata Style (20 sec work, 10 sec rest, 8 rounds)

• Dumbbell Power Clean
• Dumbbell Push Press

Alternating between the power clean and push press, push your limits while tapping into the intensive nature of the Tabata format. This workout will not only increase your muscular endurance but also build aerobic capacity.

Closing Thoughts

Dumbbell workouts are a fantastic way to get the benefits of CrossFit from home. These eight workouts enable you to engage multiple muscle groups and improve your cardiovascular fitness without needing bulky equipment. Whether you plan to do them individually or combine a few into a full-blown fitness session, consistency is key. Remember to warm up properly before starting any workout and listen to your body throughout your training. Happy sweating!