Total Body Dumbbell-Only Workout | Erin Stern

April 9, 2020

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Break a sweat, hit all your muscles, and burn calories with this total body workout from fitness guru Erin Stern. 

In the last couple of weeks, routines have been turned upside down. Gyms have temporarily closed, and many of us find ourselves a bit lost. In times of uncertainty, the best thing that we can do for ourselves is create some structure and routine. Set up your schedule for the next day the night before and find or create workouts that can be done with minimal equipment. 

You’ll find that training at home can help improve focus, mind-muscle connection, and can be liberating! In addition, if you’re feeling stressed, picking up some dumbbells can really help to alleviate those feelings. Here’s a quick workout that can be done with a couple of dumbbells. Don’t have dumbbells available?  Try using a kettlebell,  a jug of water or milk, laundry detergent or even canned goods.  You don’t need much space, either!

Do these moves in order with little to no rest in between. Rest one to two minutes between rounds and go through the circuit three times. 

One-Arm Split Jerk

5-10 (per arm)

Front Squat


Bent Over Row


Romanian Deadlift


Shoulder Press


Reverse Lunge

6-12 (per leg)

Upright Row



With limited equipment, focus on slowing down your tempo and even performing isometric holds. Isometric holds are where you pause mid-rep during the lift or perform static exercises like wall sits. Also, switching from double-arm or double-leg exercises to single-arm or single-leg exercises can increase difficulty. Keep rest between exercises short, as this will help you keep your heart rate up and help you burn more calories faster.

Creating routine and structure can be helpful with meals and with supplementation. Make sure you’re getting enough calories, eating every few hours, and paying close attention to your post-workout nutrition. This will really help with recovery and will help with maintaining lean mass. Taking BetaTOR 30 minutes before training can also help with maintaining lean mass and ensure that you reduce your post-workout soreness!

With a little planning and creativity, you’ll get fitter in less time and with less equipment. Stay strong, stay focused, and keep your eyes on your main goals!! Thanks for reading! Until next time, train hard, y’all!!

  Erin Stern
, 2x Ms. Figure Olympia



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