WORKOUT 6 uses a pair of dumbbells and premium equipment bodyweight exercises like inverted rows/pullups and dips. This routine is where SHRED meets GAINZ, baby! You'll be using drop sets for the first 6 moves, alternating between loaded and bodyweight versions of the same exercise. Then you'll u...
WORKOUT 5 uses a pair of dumbbells and a single resistance band. Besides the split squats which combine bells & bands in the same set, you'll first perform each move with dumbbells, rest 20 seconds, and then perform that same move again with bands. Following a dead-weight exercise with a band mov...
WORKOUT 4 also uses drop sets but with a single dumbbell at a time for more of a unilateral emphasis to correct imbalances between sides. In general, I recommend the lighter bell be half the weight of the heavier one. Most trainees will find the sweet spot somewhere in between a 20/10-pound and 5...
WORKOUT 2 is a classic beach-body pump circuit. Though it's still a whole body workout, it has an extra emphasis on the upper body so you can go suns out, guns out for the summer. Start with a pair of 10-25 pound dumbbells and slowly build up from there. Since there's a little rest time between m...
WORKOUT 3 uses dumbbell drop sets so you'll need 2 pairs of dumbbells: 1 heavier and 1 lighter. Drop sets give you a blend of strength & stamina, work all of your muscle fibers, & arguably deliver the most time-efficient fat loss & muscle gain workouts ever! In general, I recommend the lighter pa...
WORKOUT 1 features a killer single dumbbell complex to crush calories and keep your heart rate elevated. A dumbbell complex is where you use the same weight for each move, never setting the weight down. Start with a 10-25 pound bell and slowly build up from there. The weakest exercise is always p...
Workout #3 – Single Dumbbell Complex
• Perform each move for 30 seconds with little to no rest between moves:
1. 1-Arm Bear Row – Left
2. 1-Arm Bear Row – Right
3. 1-Arm Pushup Row – Left
4. 1-Arm Pushup Row – Right
5. Goblet Squat ISO
6. Goblet Drop Squat
7. Split Cleans – Left
8...
Workout #6 – Double Dumbbell Complex
Perform each move for 30 seconds with little to no rest between moves:
1. Alternating Triceps Kickbacks
2. Bear Rows
3. Pushup Rows
4. Alternating Biceps Curls
5. Alternating Overhead Presses
6. Alternating Bent-Over Rows
7. Alternating Reverse L...
WORKOUT 2 – Dumbbells
Perform each move for 40 seconds of work with 20 seconds of rest between moves:
Dumbbell Bear Crawls
Dumbbell Reverse Lunge to Snatches – Left Leg
Dumbbell T-Pushups
Dumbbell Reverse Lunge to Snatches – Right Leg
Dumbbell Pushup-Position Rows
That’s 1 round. Per...
Lighter Dumbbells Circuit- Start with 2.5 to 5 pound dumbbells
Perform each move for 20 seconds of work with 10 seconds of rest between moves:
1. Jack Presses
2. Rotational Punches
3. Discus- Left
4. Discus- Right
Repeat 1-4, rest a minute, and move on to the next circuit.
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H...
Workout 6 – Double Dumbbells
Perform each move for 2 minutes of work with 30 seconds of rest between moves:
1. 3-Level Marching Carries Complex (40 seconds/level)
2. 3-Angle Pushup Rows Drop Set (40 seconds/level)
3. High-Low Squats (60 seconds/side)
4. Muscle Maker Complex (Row to Curl ...
Workout 3 – Single Dumbbell
Perform each move for 2 minutes of work with 30 seconds of rest between moves:
1. Bird Dog Row (60 seconds/side)
2. 1-Arm Bottoms-Up Overhead Press (60 seconds/side)
3. Bulgarian Hip-Hinge Passes (60 seconds/side)
4. Flexed-Arm Carry (60 seconds/side)
5. Ipsi...
Perform each move for 45 seconds of work with 15 seconds of rest between moves:
1. 1st Stage Getup- Left
2. 1st Stage Getup- Right
3. 2nd Stage Getup- Left
4. 2nd Stage Getup- Right
5. 3rd Stage Getup- Left
6. 3rd Stage Getup- Right
7. Windmill- Left
8. Windmill- Right
9. 1-Arm Swings-...
Perform each move for 60 seconds of work with 15 seconds of rest between moves:
1. 1.5-Rep Heels-Elevated Front Squat
2. 1.5-Rep Reverse-Grip Pushup Complex
3. 1.5-Rep T-Stance Bent-Over Row
4. 1.5-Rep 1-Arm Staggered Hip-Hinge- Left
5. 1.5-Rep 1-Arm Staggered Hip-Hinge- Right
6. 1.5-Rep ...
Perform each move for 90 seconds of work with 30 seconds of rest between moves:
1. Sliding Pushup + Dumbbell Row- Left
2. Sliding Pushup + Dumbbell Row- Right
3. Sliding Leg Curl + Dumbbell Pullover
4. Sliding Reverse Lunge + Clean to Press- Left
5. Sliding Reverse Lunge + Clean to Press- ...
Perform each move for 90 seconds of work with 30 seconds of rest between moves:
1. Walking Bear-Worms
2. Walking Hip-Hinges
3. Walking Overhead Presses
4. Walking Lunges
5. Walking Biceps Curls
6. Walking Lateral Lunges
That’s 1 round. Perform 2-3 total rounds.
