Dad Bod to Rad Bod: [FOLLOW-ALONG] Full Body Dumbbell Workout!

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Intermediate (2-3 years)
Time 19 minutes/day

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Average Exertion
Average Cardio Intensity

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All good? Great! Let’s get going!

As you know all great workouts start with a great warm-up, so take 5 minutes to really get warmed up and get the blood pumping with some full body dynamic movements.

Workout Info: For this workout you’ll perform 6 exercises in circuit fashion.

Meaning you perform one exercise after the other, with no rest between them until all 6 exercises are complete.

You will perform each exercise for 40 seconds aiming for as many reps as possible, then have 20 seconds to rest and set up for the next exercise.

Once you’ve finished all 6 exercises, that’s the end of round 1..

Your goal is to complete 4 rounds back-to-back, for a 24-minute, high intensity, full body workout.

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Google Sheet Workout Export

Warm up for 5 minutes.

Your goal is to complete 4 rounds back-to-back, for a 24-minute, high intensity, full body workout.


Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Incline Dumbbell Press
4 rounds40s20s
1B.One-Arm Bent-Over Dumbbell Row
4 rounds40s20s
1C.Seated Lateral Raise
4 rounds40s20s
1D.Dumbbell Bulgarian Split Squat
4 rounds40s20s
1E.Standing Alternating Dumbbell Curls
4 rounds40s20s
1F.Dumbbell Sit Up
4 rounds40s60s

Date Created: 2/8/2021, UTC

Last Updated: 2/10/2021, UTC

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