Got a pair of dumbbells? Then you can do this circuit! Build muscle, gain strength, and get ripped with Andy Speer’s ultimate dumbbell circuit workout. Just don’t let go until the end!
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00:00 – Intro
00:35 – Strength & Power Complex
01:45 – Hypertrophy Series
03:06 – Core Series
04:58 – Conditioning Complex
You don’t need a gym filled with equipment to build serious muscle, strength, and conditioning. All you need is two dumbbells and a plan! I put together four complexes, each using nothing more than a pair of dumbbells and your body. Each complex will challenge you in a unique way.
Complexes are great because they force you to complete a high-volume workout in a short amount of time. The key is to hang on to the weight until you’ve completed all the movements. No rest until you’ve finished a round!
Once you’ve completed the warm-up, grab a set of dumbbells, and get your mind and some weights ready. The first time you do the routine, just work through each complex as best as you can, and don’t worry if it feels a bit awkward or the weights you have aren’t ideal.
If you have more than one pair of dumbbells available, you’ll probably want increase or decrease the weight depending on the complex. In general, use as much weight as you can, but don’t go so heavy you can’t move well. Rest 2-3 minutes between complexes, and be ready to work.
| Complex 3: Core |
You may not see anything in the exercises listed below that screams “core” like, say, the hollow rock from my “Quick Total-Body Workout,” but trust me, you’ll feel these where you should.
To make this work as a complex, perform all exercises with your right arm, rest 60 seconds, and then go through the exercises with your left arm. Keep your core tight the whole time!
During the snatch, keep your core tight and posture solid, even when you start breathing heavily. When performing the farmer’s carry, your body will naturally want to lean away from the weight, but try to lean into the weight to keep your torso nice and straight.
The get-up sit-up, or half get-up, is a great exercise for your core and far less complex than the full get-up. Keep your eyes on the dumbbell and your shoulder locked into the socket. Push through your heel on the bent-leg side. When doing plank rows, I like to elevate my nonworking arm on a dumbbell so I get a full range of motion and don’t sell myself out on the bottom of the movement. Widen your legs, which will help your hips square to the floor.
| Complex 4: Conditioning |
The final complex in this workout will test your conditioning. It may not look like much, but if you spend a little time in a split stance, you’ll see why I use this as a finisher. When you’re in a split stance, keep that back glute really tucked and tight and your torso vertical while you do the hammer curl. Switch legs before moving to the shoulder press.
During the split switch, try to keep your hips as low as possible. You’ll get off the ground a little bit, but you don’t want to be jumping around a lot. The key is to move your feet quickly and keep your torso nice and vertical.
| Implementing This Workout |
Perform this workout twice per week for 2-3 weeks, resting at least two days between the workouts. If you like the results, keep going with it! Once the workouts start to feel static, add weight or reps, or decrease the reps. Do whatever you can to challenge yourself every time!
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A full body DANCE cardio routine to some throwback/ 2000’s music! A great way to get a sweat on, and it’s guaranteed to put a smile on your face! Music from: Beyoncé, Pussy Cat Dolls, Usher, and Rhianna! Dance Fitness!!
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I’m challenging you to do this 30-min fat burn workout to achieve your weight loss dreams! This workout consists of the best and most effective routines that help burn overall body fat and give you full body weight loss results!
By doing this workout on a regular basis and with a healthy diet as well, I can guarantee significant changes in your body and in your weight in 3-4 weeks.
Work hard and train hard and commit to doing this workout until you see the results you’ve been waiting for! Good luck!❤️💪
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Calories burned for this workout: between 92 and 118.
This Full Body workout routine is designed to burn fat as effectively as possible, at home.
By doing these calorie-burning exercises at home you will be able to lower your body fat generally, which will in turn help you reduce fat from the ‘problem’ areas, such as thighs, belly, arms, butt or chest.
Do this workout as soon as possible, 4-5 days per week! And leave me a comment below, tell me if you could finish the entire workout.
Also make sure to subscribe to the channel to receive regular workout videos, 3 times per week!
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Bipasha Basu is known to be the epitome of fitness and hardcore regime in Bollywood. In this video she tells us of how to do a rigorous 30 mins workout and burn the fat outta u. Unleash can help improve your lung,heart and circulatory function. The routine helps strengthen the bones and improves muscle coordination,It burns major calories and greatly assists in weight loss.
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Start your New Year’s Resolutions with my 28 Day Flat Tummy Challenge! 6 episodes this month including a full body workout, a morning hiit cardio, flat stomach abs workout, lower abs workout, and arms and back workout and a cooldown and stretch routine.
Get that abs and flat tummy in the new year!
☆28 Day Flat Tummy Challenge☆
Full schedule: https://www.chloeting.com/program
Episode 1 – Full Body Fat Blast – https://youtu.be/CGmr02bfHUo
Episode 2 – Flat Tummy Abs Workout – https://youtu.be/rPPu5RqB_TU
Cooldown & Stretches – https://youtu.be/tXWh-dowiLg
Meal Prep – https://youtu.be/QouWgKhbYrc
Episode 3 – Morning 10 Mins Fat Burn – https://youtu.be/xyR8McQnGuw
Episode 4 – Lower Abs Workout – https://youtu.be/ZveSMkUr0l0
Episode 5 – Get Rid of Bra Buldge + Arms Workout – https://youtu.be/Mh_3ddy9zbY
Livestream Workouts – twitch.tv/chloeting
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IMPORTANT DISCLAIMER: Please note that all of my videos are titled according to SEO best practices for content discoverability. Unfortunately this may mean that video titles are subjective and shouldn’t be seen as absolute truth. As an example, targeting fat reduction is not scientifically proven but a video title might suggest otherwise. When following any of my videos, please take precaution to exercise in a safe environment, and I highly suggest seeing a health and fitness professional to give you advice on your exercise form and dietary needs. Every person is unique and there is no one size fits all solution to health or fitness. I am not a medical professional and your health and safety is the utmost importance.
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We strongly encourage you to listen to your body all the way through this routine. Make modifications to make it work for your fitness level, your body, and what you need today.
✅High Intensity Interval Training (HIIT): Burns fat, builds fast twitch/type 2 muscle (for speed and explosive strength), increases endurance, regulates blood sugar and boosts metabolism
✅Total Body Strength: Builds muscle, boosts metabolism, improves bone density and health, supports good mental health and mood, increases overall bodily control and mechanics, and lowers overall risk of injury
✅Cardio Kickboxing: Builds coordination and cardiovascular endurance, builds speed and challenges the core muscles
✅Pilates: Improves body mechanics and control, builds a strong foundation by increasing strength throughout different ranges of motion, improves flexibility
✅Core Strength: Strengthens the abs, obliques, and lower back to build a strong base for more dynamic, functional movements and workouts
➡️ These workouts are intense; you should be well rested/recovered from your last workout when you tackle these 1000 cal workouts, and you should also give yourself a few days to heal once you’ve finished. While your body is recovering, you can keep moving with low impact movement, Pilates, going for walks, stretching, foam rolling or other light, functional body work.
A lot of people are intimidated by these 1000 calorie workouts, but when a workout is this lengthy, you have to take the intensity down a notch, in order to be able to safely/effectively push yourself through the routine. Listen to your body and make it work for you!
Advanced/high impact and moderate/low impact modifications included.
Warm up and cool down included.
Equipment (all optional): dumbbells, mat, bench
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