And one of the best ways is to build some muscle to boost your metabolism, and this total-body workout with dumbbells will do just that!
George also blesses us with his presence… and by sleeping through the whole workout ?
You, however, will not have that luxury.
The workout includes circuit-style strength work, to increase your muscle tone so we can work on improving your metabolism, with little rest so we get a good calorie burn while we’re at it too.
I also play around with the tempo (speed of the exercise) to change up the intensity for us, we will also do a lot of unilateral training and balance work so we can hit the core, and I added a fun little dumbbell ab routine about 75% of the way in.
Although I was trying to get this workout under 45 minutes, I believe that it’s those extra 9 minutes that make this one so effective ?
But, you can let me know.
Tools: 2 different sizes of moderate dumbbells, advanced people also grab (1) heavy dumbbell
1. Chest press (done 3 different ways)
2. Sumo deadlift
3 x 40sec
3. Double arm bent over row (or TRX: pull ups)
4. Step out side lunge
5. Other leg
6. Squat & press
1 x 40sec
7. 1 arm bent over row
8. Step out side lunge
9. 1 arm squat to press
x 10 — then do other side
10. High plank with sway 40 sec
Tempo Change – Unilateral Work:
11. 1 arm row – slow lift up
12. Step out side lunge – slow lower
13. Slow squat down to press
x 10 — then do other side
14. Forearm plank see saws 40 sec
15. 1 arm row – pause 3 count at top
16. Step out side lunge – pause balance 3 ct
17. Squat and slow press up
x 10 — do other side
18. DB up marching knees
19. Kneeling figure 8’s
20. Iso hold lunge with Palloff press
21. Plank DB pull thrust
2 x 30sec
Do exercises 1-6 one more time – 40 sec ?
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