Ultimate Total Body Dumbbell Workout (BEGINNER TO ADVANCED)
video description
Date: 2022-04-22
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Comments and reviews: 10
Charles
Loved the exercice!
Did it yesterday with 22pound dumbbells (2x5kg on each dumbbell), got my heart pumping fast as if I was doing a sprint!
At the end of the third workout I felt really pumped and muscles where not hurting but they definitely got worked because I tried some dumbbell lifting and push-ups and it was just impossible.
My arms just said -dude, no. Just no. - as I couldn't even do one push up; so I guess this means the exercice went well: p
Today muscles feel sore (and I love that soreness, makes me feel like I worked out.
I have some questions now!
How often should I do this exercice?
Once a week?
Once every two days?
Should I pair it with something else?
In my case I am no athlete, just a 43 y/o -work from home- dad with two kids, a loving wife and a couch potato (aka a Basset Hound.
I just want to stay in shape and I have a little issue with my tolerance to pain, it is sort of inverted (asperger syndrome ahoy ) and I feel pain but really too late (for example I was running a whole year, 4x1 hour per week, usually between 11 and 13km (6. 8 to 8 miles, with a torn meniscus and my doctor realized that only when I started having mobility issues, no pain but just things like my knee locking when I was using stairs or because I complained about -popping- noises when I was sitting down or getting up)
I dream of having abs and a muscular body, but for the moment I'm already happy to be 70-/1. 79m for 165 pounds/75kg (was obese younger, peak was 440 pounds when I was 62- high.
Fighting the fight against my dad bod!
And trying to get back in shape chest wise, a prior neck injury had me loose a lot of mass and form in the right pectoral zone, the zone near my flank on the far edge of the pectoralis major is sort of depressed and an inside curvature appears where it should be -bumping- out like a regular pectoralis major.
I used to do 45min workouts + 45min running every day (except week ends) just to pump out the stress from my job.
But I stopped since November 2021 until now as I was moving from flat to house and a lot to attend to with some works in the house, the unboxing and all the changes for the family: p
So I am slowly getting back on track now that things are settled.
I am mighty interested in your programs, just need to find the proper moment to settle on one (job position changing soon, so need to see the agenda changes that that will imply.
reply
Loved the exercice!
Did it yesterday with 22pound dumbbells (2x5kg on each dumbbell), got my heart pumping fast as if I was doing a sprint!
At the end of the third workout I felt really pumped and muscles where not hurting but they definitely got worked because I tried some dumbbell lifting and push-ups and it was just impossible.
My arms just said -dude, no. Just no. - as I couldn't even do one push up; so I guess this means the exercice went well: p
Today muscles feel sore (and I love that soreness, makes me feel like I worked out.
I have some questions now!
How often should I do this exercice?
Once a week?
Once every two days?
Should I pair it with something else?
In my case I am no athlete, just a 43 y/o -work from home- dad with two kids, a loving wife and a couch potato (aka a Basset Hound.
I just want to stay in shape and I have a little issue with my tolerance to pain, it is sort of inverted (asperger syndrome ahoy ) and I feel pain but really too late (for example I was running a whole year, 4x1 hour per week, usually between 11 and 13km (6. 8 to 8 miles, with a torn meniscus and my doctor realized that only when I started having mobility issues, no pain but just things like my knee locking when I was using stairs or because I complained about -popping- noises when I was sitting down or getting up)
I dream of having abs and a muscular body, but for the moment I'm already happy to be 70-/1. 79m for 165 pounds/75kg (was obese younger, peak was 440 pounds when I was 62- high.
Fighting the fight against my dad bod!
And trying to get back in shape chest wise, a prior neck injury had me loose a lot of mass and form in the right pectoral zone, the zone near my flank on the far edge of the pectoralis major is sort of depressed and an inside curvature appears where it should be -bumping- out like a regular pectoralis major.
I used to do 45min workouts + 45min running every day (except week ends) just to pump out the stress from my job.
But I stopped since November 2021 until now as I was moving from flat to house and a lot to attend to with some works in the house, the unboxing and all the changes for the family: p
So I am slowly getting back on track now that things are settled.
I am mighty interested in your programs, just need to find the proper moment to settle on one (job position changing soon, so need to see the agenda changes that that will imply.
reply
Steven
I started doing this workout about two weeks ago. I started with too heavy a weight and adjusted down to 10lbs. At first I could only do 1 set and the start of a second set but had to bail. Today I completed 3 full sets in record time, only taking the 2 min rest after each set. I-m now gonna add weight, an additional 2. 5lbs for 12. 5lbs total. I really appreciate this tutorial.
I-m sort of a weight lifting noob and I was wondering if there-s any truth to the muscle confusion idea? Will I get results only doing this workout, assuming a good diet, or should I look for ways to change it up day to day or week to week?
reply
I started doing this workout about two weeks ago. I started with too heavy a weight and adjusted down to 10lbs. At first I could only do 1 set and the start of a second set but had to bail. Today I completed 3 full sets in record time, only taking the 2 min rest after each set. I-m now gonna add weight, an additional 2. 5lbs for 12. 5lbs total. I really appreciate this tutorial.
I-m sort of a weight lifting noob and I was wondering if there-s any truth to the muscle confusion idea? Will I get results only doing this workout, assuming a good diet, or should I look for ways to change it up day to day or week to week?
reply
Leviathan
Round 1 -
1: 00 DB death march - 5x each arm -
1: 22 DB thrusters - 40 seconds -
- 20 second rest --
Round 2-
1: 00 DB death march - 5x each arm -
1: 55 DB sprinter lunge - 40 seconds -
- 20 second rest --
Round 3-
1: 00 DB death march - 5x each arm -
2: 07 Close grip DB pushups - 40 seconds -
- 20 seconds rest --
Round 4 -
1: 00 DB death march - 5x each arm-
2: 50 DB high pulls from floor - 40 seconds -
- 20 seconds rest --
Repeat the whole workout 3 times
reply
Round 1 -
1: 00 DB death march - 5x each arm -
1: 22 DB thrusters - 40 seconds -
- 20 second rest --
Round 2-
1: 00 DB death march - 5x each arm -
1: 55 DB sprinter lunge - 40 seconds -
- 20 second rest --
Round 3-
1: 00 DB death march - 5x each arm -
2: 07 Close grip DB pushups - 40 seconds -
- 20 seconds rest --
Round 4 -
1: 00 DB death march - 5x each arm-
2: 50 DB high pulls from floor - 40 seconds -
- 20 seconds rest --
Repeat the whole workout 3 times
reply
Fahkra
Round 1 -
1: 00 DB death march - 5x each arm -
1: 22 DB thrusters - 40 seconds -
- 20 second rest --
Round 2-
1: 00 DB death march - 5x each arm -
1: 55 DB sprinter lunge - 40 seconds -
- 20 second rest --
Round 3-
1: 00 DB death march - 5x each arm -
2: 07 Close grip DB pushups - 40 seconds -
- 20 seconds rest --
Round 4 -
1: 00 DB death march - 5x each arm-
2: 50 DB high pulls from floor - 40 seconds -
- 20 seconds rest --
Repeat the whole workout 3 times
reply
Round 1 -
1: 00 DB death march - 5x each arm -
1: 22 DB thrusters - 40 seconds -
- 20 second rest --
Round 2-
1: 00 DB death march - 5x each arm -
1: 55 DB sprinter lunge - 40 seconds -
- 20 second rest --
Round 3-
1: 00 DB death march - 5x each arm -
2: 07 Close grip DB pushups - 40 seconds -
- 20 seconds rest --
Round 4 -
1: 00 DB death march - 5x each arm-
2: 50 DB high pulls from floor - 40 seconds -
- 20 seconds rest --
Repeat the whole workout 3 times
reply
Lety
Round 1
1: 00 DB death march - 5x each arm
1: 22 DB thrusters - 40 seconds
- 20 second rest -
Round 2
1: 00 DB death march - 5x each arm
1: 55 DB sprinter lunge - 40 seconds
- 20 second rest -
Round 3
1: 00 DB death march - 5x each arm
2: 07 Close grip DB pushups - 40 seconds
- 20 seconds rest -
Round 4
1: 00 DB death march - 5x each arm
2: 50 DB high pulls from floor - 40 seconds
- 20 seconds rest -
Repeat the whole workout 2 times
reply
Round 1
1: 00 DB death march - 5x each arm
1: 22 DB thrusters - 40 seconds
- 20 second rest -
Round 2
1: 00 DB death march - 5x each arm
1: 55 DB sprinter lunge - 40 seconds
- 20 second rest -
Round 3
1: 00 DB death march - 5x each arm
2: 07 Close grip DB pushups - 40 seconds
- 20 seconds rest -
Round 4
1: 00 DB death march - 5x each arm
2: 50 DB high pulls from floor - 40 seconds
- 20 seconds rest -
Repeat the whole workout 2 times
reply
Hukked
Round 1 -
1: 00 DB death march - 5x each arm -
1: 22 DB thrusters - 40 seconds -
- 20 second rest --
Round 2-
1: 00 DB death march - 5x each arm -
1: 55 DB sprinter lunge - 40 seconds -
- 20 second rest --
Round 3-
1: 00 DB death march - 5x each arm -
2: 07 Close grip DB pushups - 40 seconds -
- 20 seconds rest --
Round 4 -
1: 00 DB death march - 5x each arm-
2: 50 DB high pulls from floor - 40 seconds -
- 20 seconds rest --
reposted
reply
Round 1 -
1: 00 DB death march - 5x each arm -
1: 22 DB thrusters - 40 seconds -
- 20 second rest --
Round 2-
1: 00 DB death march - 5x each arm -
1: 55 DB sprinter lunge - 40 seconds -
- 20 second rest --
Round 3-
1: 00 DB death march - 5x each arm -
2: 07 Close grip DB pushups - 40 seconds -
- 20 seconds rest --
Round 4 -
1: 00 DB death march - 5x each arm-
2: 50 DB high pulls from floor - 40 seconds -
- 20 seconds rest --
reposted
reply
TheCoin100
-Round 1: --
0: 56 Renegade Row March x 5 each arm-
1: 21 Dumbbell Thrusters x 40 seconds
_(Rest 20 seconds)_
-Round 2: -
Renegade Row March x 5 each arm-
1: 50 DB Sprinter Lunges x 40 seconds
_(Rest 20 seconds)_-
-Round 3: -
Renegade Row March x 5 each arm-
2: 04 Close Grip Squeeze Ups x 40 seconds
_(Rest 20 seconds)_-
-Round 4: -
Renegade Row March x 5 each arm-
2: 48 Dumbbell High Pulls from Floor x 40 seconds
_(Rest 20 seconds)_
reply
-Round 1: --
0: 56 Renegade Row March x 5 each arm-
1: 21 Dumbbell Thrusters x 40 seconds
_(Rest 20 seconds)_
-Round 2: -
Renegade Row March x 5 each arm-
1: 50 DB Sprinter Lunges x 40 seconds
_(Rest 20 seconds)_-
-Round 3: -
Renegade Row March x 5 each arm-
2: 04 Close Grip Squeeze Ups x 40 seconds
_(Rest 20 seconds)_-
-Round 4: -
Renegade Row March x 5 each arm-
2: 48 Dumbbell High Pulls from Floor x 40 seconds
_(Rest 20 seconds)_
reply
Jordan
Thanks for this video. I literally haven't been to the gym in about 20 years. I was looking for something to get me back into movement/exercise. 20 year old me said, three sets of this circuit. no biggie. Wow. I got through it, but definitely needed more time. I'll keep at it for a few weeks alternating days on/off and watch the improvement. Thanks again, love your videos.
reply
Thanks for this video. I literally haven't been to the gym in about 20 years. I was looking for something to get me back into movement/exercise. 20 year old me said, three sets of this circuit. no biggie. Wow. I got through it, but definitely needed more time. I'll keep at it for a few weeks alternating days on/off and watch the improvement. Thanks again, love your videos.
reply
Jeff
Fantastic workout! It was a killer. After the first round, I had to do a gut check. Thanks for putting this out there. For the past 40 days, I've been using your free workouts M-F. I'm down 11 pounds and have a lot more energy and seeing gains in strength. A huge thanks! The reward for reaching my goal weight. I plan on purchasing one of the Athlean-X programs.
reply
Fantastic workout! It was a killer. After the first round, I had to do a gut check. Thanks for putting this out there. For the past 40 days, I've been using your free workouts M-F. I'm down 11 pounds and have a lot more energy and seeing gains in strength. A huge thanks! The reward for reaching my goal weight. I plan on purchasing one of the Athlean-X programs.
reply
BK907
I recently got the powerblock elite exp's and i've been following Jeff and Athlean-X for a few years. I'm getting back into exercising from falling off the bandwagon was looking for a full body dumbbell routine to get my back into the swing of things while i'm at home. This is perfect. Thanks Jeff and Athlean-X Team.
reply
I recently got the powerblock elite exp's and i've been following Jeff and Athlean-X for a few years. I'm getting back into exercising from falling off the bandwagon was looking for a full body dumbbell routine to get my back into the swing of things while i'm at home. This is perfect. Thanks Jeff and Athlean-X Team.
reply
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