Free personalized workout plan
|Intermediate (2-3 years)|
|41 minutes/day | 1 day/week | 1 weeks|
|Women's Fat Loss, Men's Fat Loss, Women's Tone Body, Men's Tone Body|
Dumbbells, grit and a race against the clock!
You’ve got 30 minutes to make it through 300 reps of heart pounding, sweat drenching intensity!
Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m running you through an all-out, dumbbell only, full body challenge that will tax every muscle in your body from your toes to your traps and force you through a ton of workout volume to melt stubborn body fat fast.
So grab some dumbbells and get ready to bring the heat.
This is The 6-Second Dumbbell Challenge™: 300 Reps In 30 Minutes Full Body Workout!
Let’s get to it!
For this workout, you’ll perform 6 compound exercises in circuit fashion.
You will perform 10 reps of each exercise.
You should use a weight that is about 50% of your 1 Rep Max - so if you can Squat & Press 100 Lb dumbbells, you’ll use 50s for this exercise.
Once all 6 exercises are complete, that’s the end of round one.
Your goal is to complete 5 rounds for a total of 300 fat burning reps in under 30 minutes.
So keep your rest times as short as possible and let’s see how quickly you can make it through!
Comment below with your time when you give this one a shot!
As always, the complete workout will be listed for you in the description below.
Now let’s get this going!
Exercise #1: Dumbbell Squat & Press
Hold a dumbbell in each hand at your shoulders, brace the core, keep the knees out and perform a full depth squat going as deep as you can maintaining proper form - then explode up through the heels and drive the dumbbells into an overhead press, lower under control and repeat.
Exercise #2: Dumbbell Deadlift
Keep your back straight, chest up, head in a neutral position - brace your core and lock everything in before you begin the movement, then pull the dumbbells up, keeping them as close to your shins as possible using your hamstrings, glutes and low back to raise to the top. Remember, the arms are just hooks along for the ride, don’t pull with your arms, unless you want to end up tearing a bicep! Once at the top, lower back down under control to the starting position.
Exercise #3: Bulgarian Split Squat
Place the top of your foot on a bench, box or ledge and take a big step out, then perform lunges, keeping your torso upright, perpendicular to the floor. Remember to keep your back straight, chest up and drive through the heel of your front leg - the back leg is just there to help you keep balance. Perform all reps on one leg then switch legs.
Exercise #4: Dumbbell Bench Press
Grab a pair of dumbbells, lie back on a flat bench, retract your shoulders, push the weights straight up explosively, stopping just short of lockout, then lower the weights slowly under control - remember, keep the chest up and constant tension on the pecs.
Exercise #5: Dumbbell Curl
Stand with dumbbells at your sides, curl them up at the same time rotating your palm towards the ceiling as you raise to the top. Squeeze your biceps at the top then lower back down under control, fighting the flex on the way back down. Fast, explosive concentric, slow controlled eccentric.
Exercise #6: Dumbbell Overhead Extension
Stand and hold a pair of dumbbells behind your head, getting a good stretch in your triceps. Flex and extend your arms all the way up overhead to full lockout squeezing the triceps at the top, then lower under control and repeat.
And that is this week’s Faster Fat Loss™ Workout! Congratulations!
Warm up for 5 minutes.
You should use a weight that is about 50% of your 1 Rep Max
|Circuit||1A. Dumbbell Squat To Shoulder Press||5||10||60s|
|1B. Dumbbell Deadlift||5||10||60s|
|1C. Dumbbell Bulgarian Split Squat||5||10||60s|
|1D. Dumbbell Bench Press||5||10||60s|
|1E. Standing Dumbbell Biceps Curl||5||10||60s|
|1F. Standing Dumbbell Overhead Triceps Extension||5||10||60s|
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