Free personalized workout plan

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

By Blue Star Nutraceuticals

Experience
Advanced (3+ years)
Time
217 minutes/day | 1 day/week | 1 weeks
Good for
Men's Fat Loss, Men's Tone Body
Equipment
Dumbbell
Description

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.


If you don’t already have it, Blade™ is specifically designed to break down fat and preserve lean muscle skyrocketing your metabolism and energy to ensure you’re getting the greatest possible results from these Faster Fat Loss™ workouts.


So if you want to give this your best shot, or need a restock, click the link in the video now to grab a few bottles of Blade™ at our special discounted rate for watching today, and let’s jump into it.


As always the workout is listed for you in the description below.


Exercise #1: Clean & Press

The Clean & Press is a powerful compound movement that combines a hinge, pull and press all in one to hit the back, shoulders, arms and core. Dip down, shrug the weight up to your shoulders, brace the core and drive the weight directly overhead explosively, then control back down and repeat.


Exercise #2: Goblet Squat

To set up, grab a dumbbell or two and hold the weight against your chest, then as you squat down you want to go as low as possible, keeping your knees on the outside of your elbows and torso. Then explode up driving through your heels.


This squat variation helps teach proper alignment of the knees and makes it easier to get lower in the squat for a complete range of motion. To make it more challenging and to light up the core, extend your arms all the way out in front of you as you descend to the bottom of the squat and pull back in as you raise back up to the top.


Exercise #3: Bent Over Dumbbell Row

Keep your torso parallel to the ground - and brace your core. A little body english is ok on this exercise - but still keep the movement as controlled as possible. Row the weight up to your mid stomach, pulling with your elbows, and control the weight back down and repeat.


Exercise #4: Dumbbell Curls

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 #5: Floor Chest Flyes

Keep your elbows fairly locked, stretch down and bring your arms up. If you’re struggling with this exercise - just think about hugging a big tree - that’s the form you want to use on these to really squeeze your pecs.


And that is this week’s Faster Fat Loss™ Workout!


Congratulations!

Show More

Media

Week 1


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.

ExerciseSetsRepsRest
Circuit1A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration

Time between exercises: 5s
61060s
1B. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration

Time between exercises: 5s
61060s
1C. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration

Time between exercises: 5s
61060s
1D. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration

Time between exercises: 5s
61060s
1E. Dumbbell Floor Chest Flyes
Dumbbell Floor Chest Flyes
61060s
Circuit2A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
6960s
2B. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration
6960s
2C. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
6960s
2D. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
6960s
2E. Dumbbell Floor Chest Flyes
Dumbbell Floor Chest Flyes
6960s
Circuit3A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
6860s
3B. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration
6860s
3C. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
6860s
3D. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration

Time between exercises: 5s
6860s
3E. Dumbbell Floor Chest Flyes
Dumbbell Floor Chest Flyes
6860s
Circuit4A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
6760s
4B. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration
6760s
4C. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
6760s
4D. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
6760s
4E. Dumbbell Floor Chest Flyes
Dumbbell Floor Chest Flyes
6760s
Circuit5A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
6660s
5B. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration
6660s
5C. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
6660s
5D. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
6660s
5E. Dumbbell Floor Chest Flyes
Dumbbell Floor Chest Flyes
6660s
Circuit6A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
14560s
6B. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration
14560s
6C. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
14560s
6D. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration

Time between exercises: 5s
14560s
6E. Dumbbell Floor Chest Flyes
Dumbbell Floor Chest Flyes
14560s

Date Created: 12/29/2020, UTC


Last Updated: 1/11/2021, UTC

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