Dumbbell Time Crunch: 30-Minute Full Body Dumbbell Only Workout Ft. David Morin

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Advanced (3+ years)
Time 16 minutes/day

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Average Exertion
Average Cardio Intensity

I get it - as we get into our 30s, 40s, and up, we’ve got way more responsibilities than ever before - between work, family, social events, and more, it can be tough to stay in shape.

That excuse ends now though.

If it’s really important to you, you find a way - no matter what your other priorities may be.

David Morin here from Blue Star Nutraceuticals and today I’m running you through an ultra-efficient, time saving, full body workout that you can blast through in 30 minutes or less, so you can build muscle and strength fast - even in a time crunch.

And best of all, all you need is a few dumbbells to do it - so there’s absolutely no excuses!

Smash that thumbs up button, be sure you’re subscribed (http://bit.ly/BlueStarYT​) and have notifications on so you never miss these killer workouts and get ready to transform your physique faster than you ever thought possible.

This is the Dumbbell Time Crunch: 30-Minute Full Body Dumbbell Only Workout!

Let’s get to it!

In order to produce the greatest results in the shortest possible time for this workout, we’ll be taking advantage of a training technique called giant sets.

Giant sets are where you perform 4 or more exercises back-to-back with no rest between them, until all exercises in the giant set are complete.

By using these giant sets, we can pack a ton of workout volume in quick, to stimulate more muscle growth, improve muscular endurance and most importantly, save life’s most precious resource… time.


For this workout, you’ll perform 8 exercises across two giant sets.

You will perform 8 reps of each exercise using about 75% of your 1 rep max.

This means if you can row 100lbs for dumbbell rows, you’ll use 75lbs for this exercise.

Because this is done in giant set fashion, you will have no rest between exercises until you finish all 4 exercises of the giant set.

You’re only allowed up to 60 seconds rest between giant sets to catch your breath and rehydrate with AminoFast™ before continuing on to the next set.

Once you have completed both giant sets, that’s the end of round 1.

Your goal is to complete 3 rounds to finish the workout.

You should complete the entire workout in under 30 minutes - if it’s taking you longer than that, pick up the pace!

Perform this quick half-hour workout 3-5 days per week to transform your body head-to-toe and never use the excuse of “no time” ever again.

In addition to the amazing time-saving benefits from this workout, the heavy weight, compound exercises and short rest periods will skyrocket your natural testosterone levels, resulting in quicker, more noticeable lean muscle gains!

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Google Sheet Workout Export

Warm up for 5 minutes.

Perform 8 reps of each exercise using about 75% of your 1 rep max


Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Dumbbell Clean and Press
3 rounds8 reps0s
1B.Bent Over Two-Dumbbell Row
3 rounds8 reps0s
1C.Rear Delt Raise
3 rounds8 reps0s
1D.Dumbbell Bench Press
3 rounds8 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Dumbbell Squat
3 rounds8 reps0s
2B.Dumbbell Reverse Lunge
3 rounds8 reps0s
2C.Standing Zottman Biceps Curl
3 rounds8 reps0s
2D.Standing Dumbbell Overhead Triceps Extension
3 rounds8 reps60s

Date Created: 2/5/2021, UTC

Last Updated: 11/13/2021, UTC

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