Corporate Fitness and Active Aging

Free Workout Friday: Dumbbell workout for at home, on the road, or at work


This month we are exploring dumbbells and the great workouts they bring. They are fantastic to work with because once you master the technique and movement of the exercise; you can add more versatility in your workout. We will start basic and work our way up to more advanced workouts throughout the month. You can complete 2 to 3 rounds of the exercises listed. Perform 10-12 reps of each exercise paying close attention to correct form. Make sure to choose a weight that is appropriate for you, but also challenging during the last few reps of each exercise. If you find the reps were too easy, bump up the weight.


  1. Walking lunges*
  2. Shoulder press  
  3. Squats
  4. Bicep curl
  5. Side lunges*
  6. Tricep extension (standing)
  7. Reverse lunges*
  8. Chest flys
  9. Calf raises
  10. Lateral raises

*=R and L leg count as 1 rep

Looking for other options?  Check out this past Free Workout Friday cardio blog.

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Topics: Free Workout Friday