Free personalized workout plan

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

By Blue Star Nutraceuticals

Experience
Beginner (1-2 years)
Time
99 minutes/day | 1 day/week | 1 weeks
Good for
Men's Bodybuilding, Men's Build Muscle
Equipment
Dumbbell
Description

The holidays are a magical time where everyone seems to be in a more cheerful, giving mood, and here at Blue Star Nutraceuticals there’s no exception.


Rather than partridges in pear trees, or turtle doves for 12 days of Christmas though, we thought we’d hook you up with a gift you can enjoy for the rest of the year and many more to come - transforming your body with the 12 best dumbbell exercises for burning fat fast.


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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.


Last but of course not least, be sure to subscribe to the channel - if you’re not one of the 100 thousand plus who already are - and turn on those notifications so you don’t miss a single video. Every video we make is to help you transform your body and achieve your fitness goals quicker and easier so I hope this helps you out today.

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Media

Week 1


Warm up 5 minutes for dynamic full body movement!

ExerciseSetsRepsRest
1. Stiff-Legged Dumbbell Deadlift
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration

Use a weight that is roughly 75% of your one rep max.
2860s
2. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press

Use a weight that is roughly 75% of your one rep max.
2860s
3. Alternating Dumbbell Lunge
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration

Use a weight that is roughly 75% of your one rep max.
2860s
4. Dumbbell Y-raise
Dumbbell Y-raise demonstrationPlay Dumbbell Y-raise demonstration

Use a weight that is roughly 75% of your one rep max.
2860s
5. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration

Use a weight that is roughly 75% of your one rep max.
2860s
6. Dumbbell Flys
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration

Use a weight that is roughly 75% of your one rep max.
2860s
7. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration

Use a weight that is roughly 75% of your one rep max.
2860s
8. Dumbbell Deadlift
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration

Use a weight that is roughly 75% of your one rep max.
2860s
9. Alternate Hammer Curl
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration

Use a weight that is roughly 75% of your one rep max.
2860s
10. Standing Dumbbell Triceps Extension
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration

Use a weight that is roughly 75% of your one rep max.
2860s
11. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration

Use a weight that is roughly 75% of your one rep max.
2860s
12. Delt Flye
Delt Flye

Use a weight that is roughly 75% of your one rep max.
2860s

Date Created: 12/23/2020, UTC


Last Updated: 1/12/2021, UTC

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