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

Media

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

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.

ExerciseSetsRepsRest

Circuit #1 - 5-20 rounds

Rest 0s between rounds

1A.Dumbbell Deadlift
5-20 rounds3 reps0s
1B.Dumbbell Squat
5-20 rounds3 reps0s
1C.Standing Dumbbell Biceps Curl
5-20 rounds3 reps0s
1D.Standing Dumbbell Overhead Triceps Extension
5-20 rounds3 reps0s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest

Circuit #1 - 5-20 rounds

Rest 0s between rounds

1A.Dumbbell Deadlift
5-20 rounds3 reps0s
1B.Dumbbell Squat
5-20 rounds3 reps0s
1C.Standing Dumbbell Biceps Curl
5-20 rounds3 reps0s
1D.Standing Dumbbell Overhead Triceps Extension
5-20 rounds3 reps0s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest

Circuit #1 - 5-20 rounds

Rest 0s between rounds

1A.Dumbbell Deadlift
5-20 rounds3 reps0s
1B.Dumbbell Squat
5-20 rounds3 reps0s
1C.Standing Dumbbell Biceps Curl
5-20 rounds3 reps0s
1D.Standing Dumbbell Overhead Triceps Extension
5-20 rounds3 reps0s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest

Circuit #1 - 5-20 rounds

Rest 0s between rounds

1A.Dumbbell Deadlift
5-20 rounds3 reps0s
1B.Dumbbell Squat
5-20 rounds3 reps0s
1C.Standing Dumbbell Biceps Curl
5-20 rounds3 reps0s
1D.Standing Dumbbell Overhead Triceps Extension
5-20 rounds3 reps0s

Date Created: 2/7/2021, UTC


Last Updated: 5/22/2021, UTC





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