Dumbbell Full Body Fat Loss Circuit (Get RIPPED With Dumbbells!)

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By Blue Star Nutraceuticals

Experience Advanced (3+ years)
Time 13 minutes/day

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Average Exertion
Average Cardio Intensity

Ok, so you’ve got a problem. There’s a little more weight around your waist than you’d like and you’ve decided it’s time to do something about it.

But there’s no way you’re trading in your dumbbells for a treadmill.

Don’t worry. I’ll show you exactly what to do. And best of all, you’re only gonna need 25 minutes to do it.

Hey! Matt Stirling here from Blue Star Nutraceuticals and today I’ve got a killer full body fat loss circuit that will accelerate your metabolism and help you burn fat faster and easier than ever before - and you get to use dumbbells to do it!

Ready to find out why you don’t need to run your way to a six-pack?

This is the Dumbbell Full Body Fat Loss Circuit! Let’s get to it!


As you know, every great workout starts with a great warmup so take 5 minutes to loosen up and get the blood flowing.


For this workout you’re gonna do 6 exercises in circuit fashion using 50% of your 1 Rep Max.

For each exercise do as many reps as possible in 30 seconds then take 15 seconds to catch your breath before moving on to the next exercise.

These high intensity intervals create a huge oxygen debt and that debt forces your body to burn calories at an accelerated rate for as long as 38 hours after you’ve finished working out. This phenomenon is called Excess Post-Exercise Oxygen Consumption - or EPOC for short - and it’s one of the reasons why this workout is so incredibly effective.

After you finish all 6 exercises, take 2 minutes to rest and rehydrate then do it all over again two more times. And remember, the goal here is to finish in under 25 minutes.

Timer ready? Let’s get to work!

Exercise #1: Front Rack Squat + Step Up

Set up a box or bench around knee height in front of you, grab a heavy pair of dumbbells and hold them in the front rack position at your shoulders. Brace the core, take a big belly breath and squat down for a full range of motion, then drive the heels through the floor and explode back up. Then perform a step up on the box, come back down right into another squat. Repeat, alternating legs each time you step up for the full 30 seconds.

Exercise #2: Clean + Press

With the dumbbells at your thighs, bend the knees, shrug and clean the dumbbells up to the front rack position. Brace the core, drive through the heels and press the weight straight overhead explosively, control the weight back down and repeat as many times as possible before the 30 seconds is up.

Exercise #3: Incline Piston Press

Set up for an incline dumbbell press around 45 degrees, retract the shoulders, plant the feet then alternate pressing up, one arm at a time, back-and-forth so that when one arm reaches the top of the press, the other is right at your chest. Remember to stop just short of lockout at the top and keep constant movement up and down like a piston in an engine.

Exercise #4: Renegade Row

Set up in a plank position with a dumbbell in each hand. Body straight like a board, core braced tight. Keeping your body parallel with the floor, row one dumbbell up to your side without twisting your body - pull with your elbow, squeeze with your lat. Then lower and repeat on the other side. Keep alternating back and forth and keep that core tight for the entire set.

Exercise #5: Hammer Curl + Overhead Extension

Stand up with the dumbbells at your sides, curl both up at the same time using a hammer grip then lift the dumbbells over and behind your head, feel a stretch in the triceps at the bottom then press them up to full lockout overhead, squeezing your triceps at the top. Lower under control back to the starting position, fighting the flex on the way back down. Repeat for the full 30 seconds.

Exercise #6: Farmer’s Walk

If there’s one exercise every man should do - it’s the farmers walk. Because picking a weight up off the ground is great - but if you can’t move it anywhere, then what’s the point. Grip a pair of heavy dumbbells tight, then walk as fast as possible for the full 30 seconds. This is the final exercise, push hard and don’t let them drop!

And that’s the Dumbbell Full Body Fat Loss Circuit!

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Google Sheet Workout Export

Warm up! Take 5 minutes to loosen up and get the blood flowing.


Circuit #1 - 3 rounds

Rest 120s between rounds

1A.Dumbbell Front Rack Squat to Step Up

See Exercise Notes

3 rounds30s15s
1B.Dumbbell Clean and Press

See Exercise Notes

3 rounds30s15s
1C.Dumbbell Incline Piston Press

See Exercise Notes

3 rounds30s15s
1D.Renegade Row

See Exercise Notes

3 rounds30s15s
1E.Dumbbell Hammer Curl + Overhead Tricep Extension

See Exercise Notes

3 rounds30s15s
1F.Farmer's Walk

See Exercise Notes

3 rounds30s120s

Date Created: 12/27/2020, UTC

Last Updated: 1/11/2021, UTC

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