The 12 Dumbbell Exercises of Burning Fat Fast | Faster Fat Loss™

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Intermediate (2-3 years)
Time 7 minutes/day

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Average Exertion
Average Cardio Intensity

Rob Riches here from Blue Star Nutraceuticals and today I’m running you through a full body dumbbell only workout with the best exercises you can perform to rapidly enhance your physique.

So get ready to sweat and let’s get to work.

Now, for the warm-up, take 5 minutes to get the blood flowing, warm up the muscles and joints with some dynamic full body movements and let’s get to it!

1:39​ - Workout Info:

For this workout you’ll perform 12 exercises working your full body.

You’ll perform just 2 sets of 8 reps of each exercise in linear fashion.

Meaning you’ll perform both sets of exercise one before moving on to exercise 2 and so on, until all 12 exercises are complete.

You should use a weight that is roughly 75% of your one rep max.

Your goal is to complete this workout in under 45 minutes, so the rest times are up to you, just push yourself and see what you can do!

As always the workout is listed in the description below.

2:15​ - Exercise #1: Dumbbell Stiff Leg Deadlift

2:36​ - Exercise #2: Dumbbell Arnold Press

2:57​ - Exercise #3: Dumbbell Alternate Lunge

3:14​ - Exercise #4: Dumbbell Y-Raise

3:41​ - Exercise #5: Dumbbell Bench Press

4:01​ - Exercise #6: Dumbbell Chest Fly

4:25​ - Exercise #7: Dumbbell Bent Over Row

4:42​ - Exercise #8: Dumbbell Deadlift

5:12​ - Exercise #9: Dumbbell Hammer Curls

5:29​ - Exercise #10: Dumbbell Overhead Tricep Extension

5:49​ - Exercise #11: Dumbbell Goblet Squat

6:11​ - Exercise #12: Dumbbell Rear Delt Fly

There you have it, 12 of the best exercises to skyrocket your metabolism and burn fat fast while packing on slabs of lean muscle in the process.

6:40​ - Workout Recommendation:

Perform this workout 3 times this week and you’ll start to see and feel just how effective a few dumbbells can be for transforming your body quickly.

These were our 12 favourite dumbbell exercises, but I want to hear from you, drop a comment below with your favourite dumbbell exercise or one that we might have missed here today.

Share this with anyone you know who’d love to see it, the more viewers and support we can get, the bigger and better we’ll be able to make these videos. So send this to a friend, or share on your social, whatever you can do to spread the word, we really appreciate it.

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Google Sheet Workout Export

Warm up for 5 minutes.

You should use a weight that is roughly 75% of your one rep max.

Finish the workout in 45 minutes,


Circuit #1 - 2 rounds

Rest 60s between rounds

1A.Stiff-Legged Dumbbell Deadlift
2 rounds8 reps0s
1B.Arnold Press
2 rounds8 reps0s
1C.Alternating Dumbbell Lunge
2 rounds8 reps0s
1D.Standing Dumbbell Y-raise
2 rounds8 reps0s
1E.Dumbbell Bench Press
2 rounds8 reps0s
1F.Dumbbell Flyes
2 rounds8 reps0s
1G.Bent Over Two-Dumbbell Row
2 rounds8 reps0s
1H.Dumbbell Deadlift
2 rounds8 reps0s
1I.Hammer Curls
2 rounds8 reps0s
1J.Standing Dumbbell Triceps Extension
2 rounds8 reps0s
1K.Goblet Squat
2 rounds8 reps0s
1L.Rear Delt Raise
2 rounds8 reps60s

Date Created: 2/8/2021, UTC

Last Updated: 7/12/2021, UTC

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