3 dumbbell finishers to spice up your home workouts

Clem Duranseaud
5 days ago
2 min read

Want to turn a good workout into a great one? Add a finisher.

These dumbbell finishers are a great way to cap off your workouts, whether you're training from home are at the gym. Quick, intense, and scalable to any fitness level, a pure delight.

Use them to push your limits, burn a few extra calories, or simply blow off extra steam that day.

Remember, you don't always have to do a finisher. But when you do, these three will hit the spot just right.

Dumbbell finisher 1: Squat press - burpee - V-sit reverse pyramid

Moves

Squat presses
Burpees
V-sits

Format

Round 1: 16 reps of each
Round 2: 12 reps of each
Round 3: 8 reps of each
Round 4: 4 reps of each

In round one, you do 16 squat presses, then 16 burpees, then 16 V-sits, and then you start round 2, with 12 reps of each.

You can take breaks whenever you want, just keep in mind that your goal is to finish this as fast as possible.

Beginner variation

Do three rounds and start from 12 reps.

Man in shorts performs squat presses with dumbbells in a minimalist room. Plants and small table visible. Text: "Squat Presses".

Clem doing a burpee during a home workout in his living room

Man in gray shorts performs V-sits on a mat in a room with plants on hardwood floor. Top image: extended pose. Bottom: reaching toes.

Dumbbell finisher 2: adding rep challenge

Pick two exercises that are easy to transition between. I like to do squats and renegade rows.

Set a timer for 6 minutes. You can really go for any length you like, 8 and 10 minutes are also good options.
Do 2 dumbbell squats.
Then do 2 renegade rows.
Start from the squats again, but this time you're doing 4 reps.
Do 4 renegade rows.
Repeat the process of adding two reps each round until the timer runs out.

Man performing dumbbell squats in a room with plants on the floor. Text reads "Dumbbell Squats." He's shirtless, wearing gray shorts.

Man performing renegade rows with dumbbells on a mat in a minimal room. Plants and a curtain in the background.

Home workout finisher 3: Full body Tabata

Moves

Alternating dumbbell snatches
Jump squats
Jumping jacks with a dumbbell
Burpees

Set an interval timer with these intervals:

20 seconds
10 seconds
8 rounds

You will do each of the exercises above for 20 seconds, and have a 10 seconds breather in between each move. The 8 rounds will take 4 minutes, which will make you do each moves twice.

Beginner variation: go as light as you want with your dumbbells or swap out the snatches for body weight squats and do regular jumping jacks.

Man in shorts performs dumbbell snatches in a room with plants and a mat. Two stages of the action are shown. Text reads "Dumbbell Snatches".

Man performing jump squats in a bright room with plants and exercise equipment. Text reads "Jump Squats." Appears focused.

Man doing dumbbell jumping jacks at home; shirtless, wearing gray shorts. Calm setting with plants, mats, and minimal decor. Text: "Jumping jacks with DB".

Final tips

Remember you don't always have to finish your workouts with these. Save them for those days you've got some extra peps.
These can be great options for short HIIT workouts when you're having a busy day.
Modify the intensity, reps or time interval to match your fitness level.

Try one of these this week and let me know how it goes! Tag me in a gym pic or send me a message on IG @clem_fitness_

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