File this workout under the simple but deadly category. Collectively, these 3 routines were a game-changer for developing my lower body, shredding fat, and improving cardio conditioning. And though they are more lower body-intensive, the holding positions hammer your upper body, especially the sh...
This workout is from Bulgarian with love. Actually, please don’t blame the Bulgarians… this one’s on me. Haha. This is one of the most challenging dumbbell workouts I’ve done in a while. A pair of 25-pounders absolutely crushed my soul. Start light and slowly build from there. It’s ideal to use t...
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.
This a delicious dumbbells circuit using calorie-crushing combos that make lighter loads go a longer way. A pair of 10-25 pound bells will change most people’s lives. The key to weight section with these combos is to pick a load that allows you to execute the upper body portion of each combo sinc...
Weight plates are for more than just loading barbells, baby! This total body fat loss circuit works your body in all 3 planes of motion and will provide a total fitness experience. Most users should start with a 10 and 25-pound plate depending on the exercise. Advanced users will require a 25-45 ...
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Bear Crawl Rows
Bridged Floor Presses
Skier Swings
Box Thrusters
Zombie Lunges- Left Leg
Zombie Lunges- Right Leg
That’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Weighted Side Plank Hold- Left
Weighted Side Plank Hold- Right
Reverse Lunge Clean to Overhead Press- Left
Reverse Lunge Clean to Overhead Press- Right
Stepback to Forward Lunge Clean- Left
Stepback to Forward Lunge Clean...
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Alternating Rotational Overhead Presses
Alternating Rotational Hang Cleans
Low Box RFE Contralateral Split Squat- Left
Low Box RFE Contralateral Split Squat- Right
1-Arm Ipsilateral Stepup Thruster- Left
1-Arm Ipsilateral...
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Dumbbell Split Jump Switch to Hammer Curl @ 90 seconds
Dumbbell Squat to Rotational Press @ 90 seconds
Round 2: Shadow Boxing Combo
1-2-3 Combos (Jab-C...
