This workout features a 12-move whole body circuit using a pair of 25-pound dumbbells (or whatever pair of dumbbells you have access to). You do each move for as many quality reps as you can in a minute with no more than 15 to 30 seconds of rest between moves. After completing each move in the circuit, rest 1 to 2 minutes. That’s 1 round. Do 3 to 5 rounds.
What I love about this routine is you only need a pair of dumbbells and you can ensure steady gains all over your body by gradually progressing to a heavier pair of dumbbells over time. Plus, if you only have access to a single pair of dumbbells, you can progressively complete more reps within each minute and/or more total reps each session to stimulate more lean muscle mass.
Why 25-pounds? Because not only is that a good weight for the average guy but it's typically a weight that's available in almost any gym setting (home, commercial, or hotel). Of course, you can adjust the weight up or down based on your current fitness level and equipment access.
How do you know if you’re picking the right weight for the full circuit? If you’re able execute moves 1 to 6 for a minute without needing to rest/pause too much (you want to a hit a minimum of 6 to 8 reps), then you will be able to complete moves 7 to 12 without a problem.
- Dumbbell twisting biceps curl
- Dumbbell twisting overhead triceps extension
- Dumbbell modified upright row
- Dumbbell Bulgarian hip hinge, left side
- Dumbbell Bulgarian hip hinge, right side
- Dumbbell overhead press
- Double dumbbell front squat
- Dumbbell bent-over row
- Dumbbell pushup
- Dumbbell Bulgarian split squat, left side
- Dumbbell Bulgarian split squat, right side
- Dumbbell overhead skier swing
For more total body fat loss workouts like this, check out my 21-Day MetaShred program. Looking to build more muscle? Then take a look at my MetaShred Extreme program.
Progress Tracking
There are 3 unique ways that you can track progress with this workout:
Option A- The weight of the pair of dumbbells you use
Progressing from a 25-pound to 30-pound pair of dumbbells will stimulate more muscle and strength gains, even though initially you’ll get less total reps for each move than you did with the lighter pair of dumbbells. Please note that sometimes 5-pound jumps can be too aggressive. Consider purchasing a pair that’s only 2 to 2.5-pounds heavier, especially with lighter weights. There are even micro-loading options where you can add 1.25 to 2.5 pound weight magnets like you can find at platemates.com.
Option B- The average reps/minute you complete for each move
You can track your per move progress by adding the total number of reps you can complete for each move and dividing that by the number of circuits you complete.
Option C- The total number of reps each workout
You can track your overall progress by adding the number of reps you complete for each move in each circuit. It’s a lot of counting, but if your total number of reps per session goes up using the same weight, you will build muscle, burn fat, and get stronger.
