30 Minute Full Body Workout For Truckers Using Only Dumbbells

It’s #WorkoutWednesday here at The Healthy Trucker.  Believe it or not, we’ve been at it for 12 weeks now.  Each week, we’ve featured new exercises for truck drivers that can be done anytime, anywhere with no gym required.  In fact, our workouts for truckers use very little equipment that’s relatively inexpensive to buy – things such as dumbbells. 

Speaking of dumbbells, now is the perfect time to review 5 dumbbell exercises we’ve featured over the past few months can be used to create a full body workout for truckers.  That’s right, in just 30 minutes (conveniently the same amount of time as a trucker’s mandatory break), a sweat breaking, blood pumping, heart rate raising workout can be done!

Build Your Full Body Workout Routine with These 5 Dumbbell Exercises:

Exercise #1 – Dumbbell Bicep Curls
In this video, I demonstrate how truck drivers can do 3 types of dumbbell curl exercises that use the cab of a truck to isolate the biceps.  Many of these exercises can even be done inside the truck as just a little bit of space is required.  Bicep curls are something everyone is familiar with, but with this creative spin on a traditional truck drivers can start building big arms right away!
>>> Start doing dumbbell bicep curls using your truck hereBicep Curls

Exercise #2 – Push Up Rows Using Dumbbells
Kill 2 birds with 1 stone by working the chest and back from the same position with 2 unique movements.  In this video, we show how this exercise can be the perfect way to break a nice sweat while raising the good ole heart rate during the next 15 min break.  
>>> Get step-by-step instructions on how to do push up rows here

Push Up Row

Exercise #3 – Dumbbell Squat Press
What is dumbbell squat press you might be asking?  After watching this video, you’ll see it’s another compound movement that will help strengthen muscles and improve endurance.  Better yet, it’s all done from the same starting position with little space needed so it’s perfect for truck drivers when a gym isn’t nearby.  
>>> Give the dumbbell squat press a try here

Squat Press

Exercise #4 – Tricep Extensions with Dumbbells
Get rid of that unwanted arm fat with this tricep extension exercise.  In this video, we find out how the  truck once again comes in handy for support to help isolate the the muscles. 
>>> Burn up that arm fat with some tricep extensions here


Exercise #5 – Shoulder Raises with Dumbbells
Don’t forget the shoulders!  These are critical to nearly all upper body exercises and often break down if not properly strengthened.  In this video, I show several different shoulder exercises that should definitely be a part of any workout routine. 
>>> Get started on the shoulders now

Should Exercises for Truck Drivers

What Exercise Equipment Is Needed?
As you might imagine, all exercises listed above can be done with just an inexpensive set of dumbbells.   Ready to get started?  You can pick up a pair of them here for right around $15-$20. Dumbbells are easy to take out on the road as they don’t take up much space in the truck and can be used for a variety of exercises. In the video, I’m using the vinyl dumbbells. These are very durable and have a soft feel to them.  I’d highly recommend getting a set like these to get started.

Dumbbells for Truck Drivers

#HTWorkout BONUS
To put the finishing touch on this 30 minute full body workout for truckers, let’s throw in some ab exercises to strengthen the core.  Take your pick or do them all:

That’s it for this #WorkoutWednesday.  We will be back next week with an all new exercise to add to your workout, so be sure to check back! 

Let’s Hear From YOU

Which exercises above are your favorite? 

This entry was posted in Exercising and tagged , , by Derek McClain. Bookmark the permalink.

About Derek McClain

Derek McClain is a blogger with TheHealthyTrucker.net and co-host of the Mile Markers show. Derek has worked in the Internet & Technology industry for over 7 years dedicating last few years to writing about truck driving jobs and careers. McClain has always had a passion for exercise and fitness so with truck driver health becoming such a hot topic in the industry, it just made sense to work with TheHealthyTrucker.net. You can Connect with Derek on Google+ here