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The Four-55™: Full Body Dumbbell Workout Ft. David Morin | Faster Fat Loss™

By Blue Star Nutraceuticals

Experience
Advanced (3+ years)
Time
66 minutes/day | 1 day/week | 1 weeks
Good for
Men's Athletic Performance, Men's Fat Loss, Men's Increase Stamina
Equipment
Dumbbell
Description

Looking to burn the most amount of fat in the least amount of time?


Grab a pair of dumbbells - I’ve got you covered.


David morin here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. This week we’re doing something I like to call the Four-55 - don’t worry, I’ll explain. It’s one of my favourite ladder style workouts for torching body fat when all I have is a pair of dumbbells and a bit of time.


The ascending rep pattern of this workout makes it more challenging the longer you go.


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


This is The Four-55: Full Body Dumbbell Workout!


Chug back your P.P.K. Shred™ and let’s get to it!


Workout:

For this workout, you’ll be performing a ladder style workout that follows an ascending 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 4 exercises to perform in circuit fashion - that’s where the four 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 1 rep of each exercise.


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


Set 3, 3 reps - and so on.


You’ll continue until you reach your 10th set, where you’ll perform 10 reps for each exercise.


By the time you make it to your 10th set, you will have performed 55 reps of each exercise - that’s the 55.


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


P.P.K.™ Shred is the only pre-workout with the clinically validated doses of ingredients to skyrocket your metabolism, boost your energy and endurance to make it through a grueling, fat burning workout like this one.


So if you want to give this your best shot, click the link in the video now to grab a few bottles of P.P.K.™ Shred 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: Stationary Stepping Lunge

Grab a pair of dumbbells then perform a lunge, by taking a big step forward and dropping your back knee so it’s just above the ground, then push off the front heel explosively returning to the start position. Alternate and perform the prescribed number of reps on each leg, every set.


Exercise #3: Renegade Row

Set up in a plank position with a dumbbell in each hand. Body straight like a board, core braced tight. Keeping your body parallel with the floor, row one dumbbell up to your side without twisting your body - pull with your elbow, squeeze with your lat. Then lower and repeat on the other side. Keep alternating back and forth and keep that core tight for the entire set.


Exercise #4: Push-ups

Setup in a pushup position with a dumbbell in each hand, feet together, body straight like a board. Don’t allow your hips to sag or stick up in the air. Lower under control until your chest is just above the ground, then explosively push yourself back up to the top.


Perform this workout 3 times this week for more than enough high intensity fat burning to replace your traditional cardio sessions and watch your body start to transform like never before!


At Blue Star Nutraceuticals we’re on a mission to transform 5 million men by 2022, by giving you the tools you need and the power to use them. That’s why we make these videos.


So if there’s anything else we can do to help, let us know in the comments below.


Smash the thumbs up button if you liked this week’s workout and be sure to subscribe to Blue Star Nutraceuticals and turn on notifications, so you’re the first to know when we post our next cutting edge video filled with training tips, tricks and Faster Fat Loss™ workouts. You don’t want to miss a single one!


Until next time, keep training hard!

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Media

Week 1


Warm up for 5 minutes to get the flood flowing to the entire body!


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


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.

ExerciseSetsRepsRest
Circuit1A. Dumbbell Clean And Jerk
Dumbbell Clean And Jerk demonstrationPlay Dumbbell Clean And Jerk demonstration

Time between exercises: 5s
110s
1B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

Time between exercises: 5s
110s
1C. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

Time between exercises: 5s
110s
1D. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
110s
Circuit2A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration

Time between exercises: 5s
120s
2B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

Time between exercises: 5s
120s
2C. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

Time between exercises: 5s
120s
2D. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
120s
Circuit3A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration

Time between exercises: 5s
130s
3B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

Time between exercises: 5s
130s
3C. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

Time between exercises: 5s
130s
3D. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
130s
Circuit4A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration

Time between exercises: 5s
140s
4B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

Time between exercises: 5s
140s
4C. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

Time between exercises: 5s
140s
4D. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
140s
Circuit5A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration

Time between exercises: 5s
150s
5B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

Time between exercises: 5s
150s
5C. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

Time between exercises: 5s
150s
5D. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
150s
Circuit6A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration

Time between exercises: 5s
160s
6B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

Time between exercises: 5s
160s
6C. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

Time between exercises: 5s
160s
6D. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
160s
Circuit7A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration

Time between exercises: 5s
170s
7B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

Time between exercises: 5s
170s
7C. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

Time between exercises: 5s
170s
7D. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
170s
Circuit8A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration

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.
Time between exercises: 5s
180s
8B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

Time between exercises: 5s
180s
8C. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

Time between exercises: 5s
180s
8D. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration

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.
180s
Circuit9A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration

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.
Time between exercises: 5s
190s
9B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

Time between exercises: 5s
190s
9C. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

Time between exercises: 5s
190s
9D. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
190s
Circuit10A. Dumbbell Clean and Press
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration

Time between exercises: 5s
1100s
10B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

Time between exercises: 5s
1100s
10C. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

Time between exercises: 5s
1100s
10D. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
1100s

Date Created: 12/29/2020, UTC


Last Updated: 1/11/2021, UTC

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