Stronger + More Mobile: 10-Min Dumbbell Intervals (Mobility Between Sets) | EVRMV Quickstart

This 10-minute dumbbell EVRMV quickstart workout uses supersets and an all-out finisher to build strength fast. Between every 60s of work, you’ll reset for 60s with guided breathing and stretching so you finish powerful, more mobile, and ready for your day.

Style: Voice Guided + On-Screen Cues (true follow-along)
More EVRMV: evrmv.com`

What You’ll Need:
Adjustable bench
Dumbbells (2 pairs recommended)
BASE: a pair you can curl for ~12 reps in 30 seconds
HEAVY (optional): ~30% heavier than BASE
Mat (optional)

How It Works:
2 x 30 second superset intervals for upper body. Each interval is an AMRAP which means you will be moving continuously and doing as many reps as possible within the 30 seconds time frame.
Guided breathing and Mobility between every set.
Finisher: Thrusters. 60 seconds. As Many Reps As Possible (AMRAP)

Tip: If you’re close to failure at any point pause, take 2 deep nasal breaths, then continue.

Breathwork safety: Sit for the physiological sigh. Stop if you feel dizzy/lightheaded.

CHAPTERS
00:00 intro + Setup
00:10 Round 1 Bench + Rows / Breath / Child's pose to up dog
02:10 Round 2 Controlled Bench + Controlled Rows / Breath / Squat to fold
04:10 Round 3 Dips + Incline Curls / Breath / Incline Pigeon R
06:17 Round 4 Controlled Dips + Controlled Curls / Breath / Incline Pigeon L
08:29 Finisher Thrusters (60s AMRAP) / Breath / Alternating 90/90
10:38 Outro

WORKOUT BREAKDOWN

Round 1 (Superset)

Lift 30s: Bench Press (HEAVY)
Lift 30s: Gorilla Rows (BASE) [scale option: press one dumbbell into the floor for support while you pull the other one towards your hip]
Breathe 30s: Physiological Sigh
Stretch 30s: Child’s Pose to Up Dog

Round 2 (Controlled Superset)

Lift 30s: Controlled Bench Press (HEAVY) (2 down / 2 up, AMRAP)
Lift 30s: Controlled Gorilla Rows (BASE) (2 down, AMRAP)
Breathe 30s: Physiological Sigh
Stretch 30s: Squat to Fold

Round 3 (Arms + Hips)

Lift 30s: Bench Tricep Dips AMRAP
Lift 30s: Incline Curls AMRAP (BASE)
Breathe 30s: Physiological Sigh
Stretch 30s: Incline Pigeon (dynamic hinge forward + side-to-side)
Scale: raise angle of the bench

Round 4 (Controlled Arms + Hips)

Lift 30s: Controlled Dips AMRAP (2 down + pause)
Lift 30s: Controlled Curls AMRAP (BASE) (2 down / 2 up)
Breathe 30s: Physiological Sigh
Stretch 30s: Incline Pigeon (raise bench if hips are tight)

Finisher

Lift 60s: Thrusters AMRAP
Use BASE or HEAVY... choose what you can keep clean
Breathe 30s: Physiological Sigh
Stretch 30s: Alternating 90/90

Subscribe & Connect
Subscribe for more EVRMV follow-alongs (Lift + Breathe + Stretch).

#Mobility #StrengthTraining #EVRMV

EVRMV is a follow-along strength training system designed for men 40+ that builds recovery into every rest period:
Lift. Breathe. Stretch. Every set.
Check out this 2-min demo:    • How EVRMV Works (1 Round Demo): Lift. Brea...  

Music, Sound Effects & Stock Footage
Licensed via Artlist (artlist.io)

DISCLAIMER
This video is for general educational and entertainment purposes only. I am not a certified personal trainer; I’m sharing how I structure my own workouts, and this may not be appropriate for you.
Consult your physician or a qualified health professional before starting any exercise program. Stop immediately if you experience pain, dizziness, or discomfort.
EVRMV and its creators are not responsible for any injury or health issues that may result from following this content. By participating, you agree you are exercising at your own risk.