Free weights like dumbbells and kettlebells offer a unique workout that can help you reach your fitness goals sooner.

They not only work the muscles that an exercise is designed to target, but also the stabilising muscles that surround it. In this way they’re ideal for developing functional fitness, where you use compound exercises to mimic everyday actions, to increase your balance and mobility as well as your strength.

And a great way to get into freeweights, and to set off on the path towards your body goals, is with a 7-day fitness challenge.

 


Can a 7-day fitness challenge be effective?

Everyone knows that losing weight and building strength and fitness takes time. So how useful could a one-week dumbbell and kettlebell program possibly be?

First things first: you won’t achieve your fitness goals in seven days, no matter how small or achievable they might be.

A 7-day fitness challenge is instead a way to form a fitness foundation that you can build upon. By completing this challenge, you will:

  • Find out whether you enjoy exercising with freeweights.
  • Learn a range of different dumbbell and kettlebell exercises, and the proper technique for each.
  • Learn how to create an effective, enjoyable workout plan that you're more likely to stick to.
  • See some early wins – a couple of kilos lost, slight improvements in power and strength – that can encourage you to keep going.

So yes, a 7-day dumbbell and kettlebell challenge can be very effective, as long as you bring an appropriate level of expectation to the table, and know that this is just the first step on your fitness journey.

 

Essential equipment for your 7-day dumbbell & kettlebell challenge

Before you kick on with your week-long dumbbell & kettlebell challenge, make sure you have the following fitness equipment:

  • Dumbbells: A set of adjustable or fixed dumbbells in a weight range suited to your strength level. Consider investing in a dumbbell rack or storage system to keep the weights off the floor.
  • Kettlebells: A set of kettlebells featuring appropriate weight for your strength and fitness level. Again a weight rack can be a wise investment for your home gym.
  • Weight bench: Useful for a range of exercises, particularly chest presses. Consider GymQuip’s adjustable options for more variety in your workout.
  • Step: A simple, sturdy step can add interest and intensity to your workout routine.
  • Gym mat: Provides grip for standing exercises and cushioning for floor exercises.
  • Timer: A phone will do, or you could dress up your home gym with a professional timer.

 


Your 7-day dumbbell & kettlebell fitness plan

For each of the workouts listed below, use weights that are on the lighter side of comfortable. Repeat the circuits three times, with 60 seconds rest between each round.

 

Day 1: Lower body strength (3x rounds)

  • Dumbbell goblet squats x12
  • Kettlebell deadlifts x10
  • Bulgarian split squats with dumbbell x10 per leg
  • Kettlebell swings x15

 

Day 2: Upper body strength (3x rounds)

  • Dumbbell shoulder presses x12
  • Bent-over kettlebell rows x10 per side
  • Dumbbell chest press (floor or bench) x10
  • Push-ups (weighted optional) x15

 

Day 3: Full body strength (3x rounds)

  • Dumbbell thrusters (squat to press) x12
  • Kettlebell cleans x10 per side
  • Renegade rows with dumbbells x10 per side
  • Kettlebell swings x20

 

Day 4: High intensity interval training (HIIT)

Using lighter weights, complete the following circuit by doing 30-60 seconds of each exercise (whatever length of time feels right). Repeat four times, taking a one minute rest between each round:

  • Kettlebell swings
  • Burpees
  • Dumbbell snatches

 

Day 5: Lower body cardio and power (3x rounds)

  • Dumbbell jump squats x8
  • Kettlebell walking lunges x12 per leg
  • Step-ups (weighted) x10 per leg
  • kettlebell swings x15

 

Day 6: Upper body cardio and power (3x rounds)

  • Dumbbell push presses x12
  • Kettlebell high pulls x10 per arm
  • Dumbbell renegade rows x10 per side
  • Alternating dumbbell punches x1 min

 

Day 7: Recovery

Treat day seven as a day of (relative) rest, to give your body a chance to recover from the week:

  • Active rest: A 20–30 min brisk walk, cycle or swim.
  • Stretching/yoga: 15 minutes focusing on your hip flexors, hamstrings, shoulders and back.
  • Meditation: Finish with 10 minutes of meditation to relax and recharge.

 

If you enjoy your 7-day challenge, why stop there? You can either continue with the same workout plan, slowly increasing the weights you use and the reps you complete, or you can take a few of the exercises you’ve learned and integrate them into a broader exercise plan that is designed to help you reach your fitness goals.

 

Nutrition and recovery tips

Fueling your body and allowing it to recover are critical throughout the 7-day challenge (and beyond if you choose to continue on your fitness journey). The following nutrition and recovery tips can ensure you gain as much as you can from the challenge, and will help you to reach your fitness goals sooner:

  • Stay hydrated: Drink plenty of water before, during and after your workouts.
  • Protein intake: Lean protein sources like chicken, fish, eggs and tofu support muscle recovery, so include them in your diet.
  • Balanced meals: Combine your lean protein with healthy fats (nuts, avocado, oily fish, olive oil) and complex carbs (whole grains, sweet potatoes).
  • Pre-workout snack: Eat a small meal or snack with sugars and carbs, like bananas or oats, 30–60 minutes before exercising.
  • Stretching: Perform light stretches or yoga before every workout to improve flexibility.
  • Foam rolling: Use a foam roller to provide relief to sore muscles and help them recover through improved circulation.
  • Active recovery: Break up your week with light activities like walking or cycling.
  • Post-workout nutrition: Refuel within one hour with protein and carbs, such as a recovery protein shake.
  • Sleep: Go to bed at the same time every night, and aim for 7–9 hours of sleep per night to give your body proper rest and your muscles time to repair.

 


GymQuip: your home gym experts

At GymQuip we’ve spent the last three decades helping people reach their fitness goals by providing all the advice and high quality fitness equipment you need to create the ultimate home gym.

As the home of one of Australia’s largest fitness showrooms, we offer an incredible range of kettlebells, dumbbells, strength and conditioning equipment, both in-store and through our even more sprawling online store.

We deliver quality fitness equipment to your door Australia-wide, and if you find one of our products cheaper elsewhere, we’ll beat that price by 5%!

Not sure what equipment you should choose? Get in touch and our friendly team will be happy to help!