The Five-45: Full Body Dumbbell Workout | Faster Fat Loss™

Google Sheet Workout Export

By Blue Star Nutraceuticals

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

Show More
Average Exertion
Average Cardio Intensity

Looking to maximize your fat burning results in the shortest amount of time?

All you need is a pair of dumbbells and this workout!

Jordan Wheeler here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. This week we’re doing something we call the Five-45. It’s an incredible ladder style workout for torching body fat with max intensity, when all you’ve got is a pair of dumbbells and a little bit of time.

The descending rep pattern of this workout allows you to continue to push at full intensity all the way through to crank your metabolism sky high for up to 38 hours after you leave the gym while building lean muscle along the way.

Think you got what it takes to make it to the end?

This is The Five-45™: Full Body Dumbbell Workout!

If you haven’t already, take your Blade™ now, and let’s get to it!

Before we start, go ahead and hit that subscribe button below and turn on notifications so you can follow these Faster Fat Loss™ workouts as soon as they’re released. These weekly videos are step-by-step, done-for-you fat-burning workouts that eliminate all guesswork by showing you exactly what you need to do to burn fat fast. There’s simply no better way to get professional, brand new, original, and FREE fat-burning workouts anywhere else. We’ve done the hard part for you, all you need to do is hit that SUBSCRIBE button and follow along.

Now let’s get to work.

For this workout, you’ll be performing a ladder style workout that follows a descending rep pattern.

This is an elite training technique used by top athletes and physique competitors to test your limits of conditioning and skyrocket your metabolism hours after you finish.

You’ve got 5 exercises to perform in circuit fashion - that’s where the five in the name comes from.

You should pick a weight that is about 50% of your 1 Rep Max for clean & presses, and use that same weight for this entire workout.

For example, if you can clean and press 80Lb dumbbells, you’ll use 40Lb for this workout.

For set 1, you’ll perform 10 reps of each exercise.

Set 2, you’ll perform 9 reps each exercise.

Set 3, 8 reps - and so on.

You’ll continue until you reach your 5th set, where you’ll perform 5 reps for each exercise.

By the time you make it to your 5th set, you will have performed 45 reps of each exercise - and that’s why we call this the Five-45™!

Your goal is to complete this workout in under 30 minutes, so you should keep your rest times as short as possible.

Show More


Google Sheet Workout Export

Warm up for 5 minutes!

You should pick a weight that is about 50% of your 1 Rep Max for clean & presses, and use that same weight for this entire workout.

Complete this workout in under 30 minutes.


Circuit #1 - 6 rounds

Rest 60s between rounds

1A.Dumbbell Clean and Press
6 rounds10 reps5s
1B.Goblet Squat
6 rounds10 reps5s
1C.Bent Over Two-Dumbbell Row
6 rounds10 reps5s
1D.Standing Dumbbell Biceps Curl
6 rounds10 reps5s
1E.Dumbbell Floor Fly
6 rounds10 reps60s

Date Created: 12/29/2020, UTC

Last Updated: 7/12/2021, UTC

Similar Workouts

More Workouts by Blue Star Nutraceuticals

More workouts like this

Men's Fat Loss, Men's Tone Body

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.