Can You Do Bodypump With Dumbbells

You want the benefits of a Les Mills Bodypump class—the high-rep, low-weight strength and endurance workout—but you don’t have a barbell setup at home. The good news is, you can absolutely do Bodypump with dumbbells. It’s a fantastic and effective home workout alternative that delivers real results.

This guide will show you exactly how to adapt the classic class format using just dumbbells. You’ll learn the principles, get a sample workout, and find tips to make your home sessions safe and effective. Let’s get started.

The core idea of Bodypump is muscular endurance. You perform a high number of repetitions (often 70-100 per track) with a light to moderate weight. This approach improves strength, tones muscle, and boosts calorie burn. A barbell is standard, but dumbbells can replicate every single movement.

Using dumbbells offers unique advantages. They require more stabilization, engaging your core and smaller stabilizing muscles. They’re also safer to drop if you need to and are more accessible for home gyms. You can effectively work every major muscle group.

What You’ll Need for Your Home Setup

Getting started is simple. You don’t need a fancy home gym.

A set of adjustable dumbbells or several pairs of fixed-weight dumbbells. Having a light, medium, and heavy pair is ideal.
A workout mat for comfort during floor exercises.
A stable bench or a sturdy chair (optional but helpful for some exercises).
A water bottle and a towel.
A device to play your favorite high-energy music or a Bodypump soundtrack.

Key Principles for the Dumbbell Adaptation

To make this work, follow these core rules. They ensure you get the true Bodypump experience.

Focus on High Reps: Choose a weight that allows you to complete the entire track with good form. You should feel the “burn” in the last 10-15 reps.
Master the Tempo: Most moves follow a 4-count down, 2-count up rhythm. The slow lowering phase is where the magic happens for muscle building.
Prioritize Form Over Weight: Never sacrifice form to use heavier dumbbells. This is the fastest way to get injured and derail your progress.
Keep Moving: The class is designed with minimal rest between tracks. Maintain your heart rate by setting up your next weights quickly.

The Full-Body Dumbbell Bodypump Workout

Here is a complete workout structure, mirroring a typical class. Aim for 8-10 tracks, about 45-60 minutes total. Warm up for 5 minutes with light cardio and dynamic stretches first.

Track 1: Warm-up

Use very light dumbbells or just bodyweight. Perform compound movements to get the blood flowing.

60 seconds: Dumbbell squats (slow tempo)
60 seconds: Alternating reverse lunges
60 seconds: Shoulder presses
60 seconds: Bent-over rows

Track 2: Squats

This is your leg burner. Hold one dumbbell at your chest (goblet style) or two dumbbells at your shoulders.

Stand with feet shoulder-width apart.
Lower down for 4 counts, keeping your chest up and knees tracking over toes.
Drive back up for 2 counts, squeezing your glutes at the top.
Repeat for the duration of the track (approx 4-5 minutes).

Track 3: Chest

Lie on your bench or floor. For a chest press, hold the dumbbells directly above your shoulders.

Lower the weights for 4 counts, keeping your elbows at about a 45-degree angle to your body.
Press up powerfully for 2 counts. Don’t let the dumbbells touch at the top to keep tension.
Variations include flyes or press with a pulse at the bottom.

Track 4: Back

This track focuses on rows. You’ll need a bench or chair for support, or you can perform bent-over rows.

Place one knee and same-side hand on the bench, keeping your back flat.
Hold a dumbbell in your free hand, arm extended toward the floor.
Row the weight up for 2 counts, squeezing your shoulder blade.
Lower it down slowly for 4 counts. Complete all reps on one side before switching.

Track 5: Triceps

Target the back of your arms. A seated overhead extension is a great option.

Sit on a bench holding one dumbbell with both hands overhead.
Lower the dumbbell behind your head for 4 counts, keeping elbows close to your ears.
Extend your arms back to the start for 2 counts. You can also do kickbacks or lying triceps extensions.

Track 6: Biceps

Time for the classic curl. Stand tall, core engaged, and avoid swinging the weights.

Hold a dumbbell in each hand, palms facing forward.
Curl the weights up for 2 counts, squeezing your biceps at the top.
Lower them down for 4 counts, resisting gravity all the way. Try alternating arms or hammer curls for variation.

Track 7: Lunges

Another lower body intensive track. You can perform stationary or walking lunges holding dumbbells at your sides.

Step forward into a lunge, lowering your back knee toward the floor for 4 counts.
Push back to the starting position for 2 counts.
Keep your torso upright and your front knee behind your toe. Alternate legs with each rep.

Track 8: Shoulders

Develop strong, defined shoulders. Lateral raises and presses are key here.

For lateral raises, stand with light dumbbells at your sides.
With a slight bend in your elbows, raise the weights out to the sides for 2 counts until they reach shoulder height.
Lower them down with control for 4 counts. Combine with front raises and overhead presses.

Track 9: Core

Finish your strength work with core engagement. You can add light weight for some moves.

Weighted crunches: Hold one light dumbbell on your chest during crunches.
Russian twists: Sit on the floor, lean back slightly, and twist your torso side to side, holding one dumbbell with both hands.
Planks: Add a dumbbell drag by placing one weight beside you and pulling it under your body with the opposite hand while in a plank position.

Track 10: Cooldown

This is non-negotiable. Spend 5-7 minutes stretching all the major muscles you worked. Hold each stretch for 20-30 seconds without bouncing. This aids recovery and reduces soreness.

Common Mistakes to Avoid

Even experienced lifters can slip up. Watch for these errors to keep your workout safe.

Using weights that are to heavy, leading to poor form and momentum.
Rushing the tempo, especially the lowering phase. The time under tension is crucial.
Not drinking enough water throughout the session. Hydration is key for performance.
Skipping the warm-up or cooldown, which increases injury risk.
Letting your form collapse at the end of the track. If you can’t maintain form, take a short break or reduce the weight.

How to Progress Over Time

To keep seeing results, you need to challenge your body. Here’s how to progress safely.

Increase Weight Gradually: When a track feels easy for the full duration, move up to the next dumbbell size. Do this one muscle group at a time.
Add More Reps: Before increasing weight, try adding 2-3 extra reps to each set within the track.
Improve Your Range of Motion: Focus on sinking deeper into squats and lunges, or lowering weights further in chest and back exercises.
Reduce Rest Time: Try to transition faster between tracks to keep your heart rate elevated for a greater cardiovascular challenge.

FAQ: Your Questions Answered

Can I get the same results with dumbbells as with a barbell?

Yes, you can achieve very similar results in terms of muscular endurance, tone, and strength. Dumbbells may even provide better muscle activation in some areas due to the stabilization required.

What if I only have one pair of dumbbells?

That’s fine! You can still do the workout. Choose a weight that is challenging for your weaker muscle groups (like shoulders) and accept that for legs and back, you might be using a lighter load. Focus on perfect form and the mind-muscle connection.

How often should I do a dumbbell Bodypump workout?

For best results, aim for 2-3 times per week, with at least one day of rest between sessions to allow your muscles to recover and grow. You can complement it with cardio and flexibility work on other days.

Is this workout good for beginners?

Absolutely. It’s actually an excellent starting point. Begin with very light weights or even just bodyweight to learn the movements and the rhythm. The low-weight, high-rep model is very joint-friendly when done correctly.

How do I choose the right weight for each track?

This takes some trial and error. A good rule is: if you can’t complete the last 5 reps of a track with good form, the weight is to heavy. If you finish the track feeling like you could do many more reps easily, it’s to light. You should feel a significant burn by the end.

Doing Bodypump with dumbbells is a practical, efficient, and highly effective way to train at home. By following the structure and principles outlined, you can build a stronger, leaner, and more resilient body without needing a full gym setup. Remember, consistency is your greatest tool. Put on your music, grab your dumbbells, and start your first track today.