Build Muscle Burn Fat | Dumbbells Only Full Body Workout | Faster Fat Loss™

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Beginner (1-2 years)
Time 8 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today I’m running you through a full body, dumbbell only workout that will melt away layers of extra body fat, build lean, metabolic muscle and leave you absolutely floored by the finish.


So chug back your P.P.K. and get ready to sweat.


This is The Mad Minute: Full Body Dumbbell Only Workout Challenge!


Let’s get going!


Workout Info:

For this workout, you’ll perform 4 exercises working your upper and lower body.


You should use approximately 75% of your 1Rep Max for each workout.


For example if you can deadlift 120Lb dumbbells, you should use about 90Lb for this exercise.


You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 12 reps - then you have the remainder of the minute to rest and catch your breath.


For example, if you complete 3 reps of each exercise within 35 seconds, you will have the remaining 25 seconds of the minute to rest and prepare for the next set.


Once the next minute starts, you go again.


The goal is to last as many rounds as possible before you drop.


If you make it 5 minutes, consider yourself a novice - you’ve got room to improve.


Last 10-15 minutes, and you’re a well-conditioned intermediate.


20 minutes or more? You’re in the ranks of elite conditioning and performance!


As always, the workout is listed for you in the description below.


Now hit your timer and let’s get to it!

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Description


Day 1 - Full Body

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1 round is 1 minute.

You should use approximately 75% of your 1Rep Max for each workout.


You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 12 reps - then you have the remainder of the minute to rest and catch your breath.

Circuit
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Overhead Triceps Extension demonstrationPlay Standing Dumbbell Overhead Triceps Extension demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

Scroll to top

1 round is 1 minute.

You should use approximately 75% of your 1Rep Max for each workout.


You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 12 reps - then you have the remainder of the minute to rest and catch your breath.

Circuit
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Overhead Triceps Extension demonstrationPlay Standing Dumbbell Overhead Triceps Extension demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

Scroll to top

1 round is 1 minute.

You should use approximately 75% of your 1Rep Max for each workout.


You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 12 reps - then you have the remainder of the minute to rest and catch your breath.

Circuit
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Overhead Triceps Extension demonstrationPlay Standing Dumbbell Overhead Triceps Extension demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Full Body

Scroll to top

1 round is 1 minute.

You should use approximately 75% of your 1Rep Max for each workout.


You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 12 reps - then you have the remainder of the minute to rest and catch your breath.

Circuit
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Overhead Triceps Extension demonstrationPlay Standing Dumbbell Overhead Triceps Extension demonstration
5-20 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/7/2021, UTC


Last Updated: 5/22/2021, UTC

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