Full-Body 21-15-9 Dumbbell Workout

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Good morning and a very happy December 1st to you!

Let’s kick-off the month with a full-body workout that only requires a pair of dumbbells. The rep scheme is the classic 21-15-9 from CrossFit, which begins with 21 reps of each exercise (Thrusters, Plank Rows, Russian Twists) and then decreases the reps to 15 of each and then 9 reps of each. So, you’ll perform 21 Thrusters followed by 21 Plank Rows and 21 Russian Twists. After that, you’ll immediately move on to 15 reps of Thursters, Plank Rows, and Russian Twists and then 9 reps of each to finish the workout.

It may not seem like the toughest workout ever, but I’m telling ya: If you challenge yourself and keep up the intensity, you will definitely feel the burn! Happy sweating!


Wearing: Women’s Pick-Up Running Tank (on sale for $21) // Women’s Chaser 3″ Shorts (on sale for $29) // Juno Sports Bra // Women’s Adrenaline GTS 16 Sneakers (on sale for $90)

For movement demonstrations, please consult this blog post.

Note: Please speak with your doctor before beginning any new exercise program. 



  1. That top is super cute and it goes with our color scheme at our gym. We’re trying to create an in-house apparel line that’s a little more durable than your typical crossfit workout tank if you know what i mean! The Next Level & American Apparel Tanks is usually the go to design, but I’ve been looking for something we can brand and call our own! Nothing too fancy like lululemon, but still something where our cross fitters can see and feel the value of our clothing. I think the Brooks Tanks items you’re wearing above may help if they allow branding =D Thanks!

  2. Hey thanks for the new workout! I’m excited for this one! I’ve been hesitant to try Crossfit, but you have really motivated me to try it out! I was wondering if you have advice on modifications when starting Crossfit? I noticed in a blog post a few years ago you mentioned some modifications you done. I was looking on youtube and found some modifications for pull ups using a band. I agree, in the video he said if you’re weaker in one exercise you should work out on that more in order to get better. It would be awesome if you post any modifications for these exercises.


  3. Hey,

    I’ve never really been into crossfit, but I do enjoy workouts like this that decrease the reps while the intensity stays the same. This is a great workout. Thank you for this.

  4. Staying fit is paramount!! dumbbell workout is very efficient and one can do this workout with ease compared to others!!

    Thanks for sharing.

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