November 2025 Workouts
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November Workouts: Dumbbell Only, Progressive Overload Style
If you’ve been following along on my fitness journey, you know I’m a huge believer in keeping things simple, sustainable, and structured. This month’s focus is on progressive overload, meaning we’re gradually increasing the weight, reps, or intensity over time to build strength and muscle definition.
All of these workouts are dumbbell-only (DB) and designed to fit into a realistic weekly routine. Each exercise should be done for 6–10 reps, with form always coming first.
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Weekly Split
Here’s the rhythm I’m following this month:
• Lower Body
• Upper Body & Cardio Zone 2
• Active Rest Day (walk)
• Cardio Speed Intervals / Tempo Run
• Full Body
• Active Rest Day
• Upper Body / Long Run
This split gives me a mix of strength, endurance, and recovery. All balanced for realistic progress and consistency.
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Lower Body
All dumbbell work, focusing on glutes, quads, and hamstrings.
Each movement should challenge you while allowing control through the full range of motion.
• Sumo Squat
• Reverse Lunges
• Step Ups
• Bulgarian Split Squat
• Hip Thrust
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Upper Body
We’re hitting shoulders, arms, chest, and back with two variations (A and B). Alternate between these sessions throughout the month.
A)
• Shoulder Press
• Lateral Raise
• Bicep Curls
• Hammer Curl
• Tricep Extension
• Single Arm Row (bench)
B)
• Curl to Overhead
• Hammer Raises
• Upright Row
• Shoulder Press
• Chest Press
• Wide Grip Curl
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Full Body
This circuit-style day combines strength and conditioning — it’s efficient, sweaty, and perfect for wrapping up the week feeling strong.
• DB Squat to Press
• Single Arm Snatch
• Reverse Lunge to Curl
• Plank to Straddle Squat
• DB Marches
• Weighted Sit Up
• Weighted Russian Twists
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How to Approach This Month
Stick to 6–10 reps per set and focus on adding small progressions each week — that could mean heavier weights, slower tempo, or an extra rep or two.
Warm up before each session and cool down with mobility or a short walk.
Remember, consistency always wins. The goal isn’t perfection, it’s progress.
Grab Your Free Download
🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide