Workout Routines

Today's Workout 75: The dumbbell circuit for cannonball shoulders

You only need a pair of everyday weights—and 30 minutes, maximum—to get in a good sweat and develop some muscle mass.

Man Performs Dumbbell Squat Punch Exercise During Workout
Duration 30-45
Exercises 3
Equipment Yes

If you've been noticing a lack of progress lately, what you've been doing in the gym probably isn't working anymore—so it's time to switch things up.

Grab a pair of dumbbells—you decide how heavy, but we recommend going slightly lighter than you'd expect—and challenge your shoulder muscles with this no-rest circuit. On the muscle-building menu: dumbbell squat-curl-presses, pushup renegade rows, and dumbbell squat punches.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For more dumbbell-only work:

Check out our favorite 15-minute full-body dumbbell workout, our 10 awesome muscle-building dumbbell workouts you can do in three moves, and our 30-minute dumbbell workout program to build muscle.

For a complete archive of our daily quick-hit routines, go to

Today's Workout 75 The dumbbell circuit for cannonball shoulders (do 5-10 rounds)

Exercise 1.

Squat and Curl and Press You'll need: Dumbbells How to
How To Do A Squat And Curl And Press thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
-- sets
10 reps
0 sec. rest
Perform a pushup with every rep, as shown in the video.

Exercise 3.

Dumbbell Squat Punch You'll need: Dumbbells How to
Man does dumbbell squat punch thumbnail
-- sets
10 reps
30-60 sec. rest