Push & Pull Dumbbell Circuit Workout

Push & pull your way to a fitter, stronger body!

This dumbbell circuit workout will make the perfect addition to your current training routine. It’s also a great place to begin if you’re just starting out! Regardless of where you are on your fitness journey, this push and pull circuit workout will target all of your body’s major muscle groups.

Not only will you become stronger, and more toned, but you’ll also burn extra calories all day long. This will allow you to shed the excess pounds and inches from head to toe! A weight-training routine is an excellent way to build muscle and burn fat at the same time!

Related: 9 Proven Health Benefits of Lifting Weights

We utilize the push and pull method to give your muscles more time to recover. Instead of focusing on all of your push muscles or all of your pull muscles, this routine will provide you with a total-body burn!

When participating in a weight-training routine, it is imperative that you also adhere to a clean-eating plan. You should focus on eating more protein, as well as lots of fresh fruits and vegetables. Drink plenty of water to keep yourself hydrated. Avoid processed foods and sodas, as they are high in calories but offer no real nutritional value. Keeping your diet “clean” will help you to get in shape even faster.

Push & Pull Dumbbell Circuit Workout

What you need: a set of medium dumbbells (8-15 lbs.) / a bench, yoga mat, or towel

What to do: Perform 10 reps of each exercise, without resting in-between. You can rest for 60 seconds between each round. Complete the designated number of rounds for your fitness level.

Beginner: 2 rounds

Intermediate: 4 rounds

Advanced: 6 rounds

We’ve included instructional videos for each exercise, below, to ensure that you use proper form.

1. Squats

2. Deadlifts

3. Chest Press

4. Rows

5. Shoulder Press

Instructional Videos



Chest press


Shoulder Press


For best results, complete this dumbbell circuit workout 3-5 times per week. Through consistent effort, you will tone-up, slim down, and end up with a seriously sexy body!

Try it out and let us know what you think in the comment section!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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