Home Dumbbell Full Body Workout For Fat Loss And Lean Body
At Home Dumbbell Workout To Get Cut And Ripped
On today’s episode of Live Lean TV, I’m taking you through a home dumbbell full body workout for fat loss and a lean body.
This is 1 of the 24 dumbbell workouts from my brand new Afterburn-DB workout program.
Home Dumbbell Full Body Workout For Fat Loss And Lean Body
Here’s how this home dumbbell full body workout is structured.
Total time:
30 minutes.
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Type of workout:
This full body dumbbell workout is comprised of metabolic complexes.
If I had to describe what complexes are, I’d say they are cardio with weights.
These metabolic complex workouts are focused on igniting the afterburn to dial your body in to burn those last few pounds of stubborn fat.
If you’re not sweating after this full body complex workout, your sweat glands are MIA.
I love complex training because it is one of the fastest training styles to incinerate fat without burning into muscle.
Number of Complexes:
This workout is comprised of 2 dumbbell complexes comprised of 4 full body exercises, followed by an afterburn igniter exercise.
You’re going to complete 3 complex sets of 5 reps per exercise.
After completing 3 sets of each complex, you’ll then complete the workout with a sweaty 4 minute afterburner finisher.
If you’re a beginner, stick to completing 2 sets of each complex.
Rest:
There are no breaks between exercises within the complex circuit.
You don’t even get to drop the dumbbell between exercises.
You’ll quickly move from one exercise to the next, without letting go of the dumbbells.
This means you’ll be using the same dumbbell for every exercise within the complex.
So choose a challenging weight that you can lift for the most challenging exercise within the complex.
For example, in the first complex, the dumbbell clean and press will probably be the hardest exercise.
Based on this, select a weight that you can complete that exercise for the required amount of reps, with proper form.
After completing the 4 exercises in the complex, you’ll rest for 2 minutes before starting your second set and third set.
If you’re a beginner, rest for 3 minutes.
Tempo:
Make sure you follow the given tempos for each exercise.
This will increase the time under tension, while also increasing power and strength.
Afterburn Igniter:
After finishing your third and final set of the first complex, immediately proceed to complete the Afterburn Igniter exercise.
Whenever you see “Afterburn Igniter”, complete the bodyweight exercise for the prescribed time or rep count.
These Afterburn Igniter exercises are intended to:
- Increase your heart rate
- Improve conditioning
- Create rapid fat loss to burn more fat
- Increase your metabolism to really ignite the afterburn in your body
After finishing the Afterburn Igniter reps, move on to the next complex of exercises.
Exercises:
Each complex is broken down into 4 compound exercises that will hit the total body.
Every afterburn exercise has been strategically selected to ensure all the major muscles in the body are activated.
Before you start the workout, complete the warm up as found in the Afterburn DB program.
Let’s get started.
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Click the links below for a step-by-step exercise demonstration of each exercise.
Complex A:
The 4 exercises programmed into the complex A are:
A1. Alternating Dumbbell Bent Over Row
Reps: 5/arm
Tempo: 2011
Rest: 0 seconds
Sets: 3
Coaching cues: remember, the weight will NOT leave your hands during the entire complex, so don’t put the weight down when transitioning between the exercises.
A2. Dumbbell Clean And Press
Reps: 5
Tempo: 20X0
Rest: 0 seconds
Sets: 3
A3. Dumbbell Front Squat
Reps: 5
Tempo: 3010
Rest: 0 seconds
Sets: 3
A4. Dumbbell Jump Squat
Reps: 5
Tempo: 10X0
Rest: 2 min
Sets: 3
Coaching cues: after finishing your third and final set of the first complex, immediately proceed to complete the “Afterburn Igniter” exercise.
Afterburn Igniter: Push Up With Knee To Elbow Crunch
Coaching cues: complete 15 solid reps of the push up to knee to elbow crunch combo. After finishing the 15 reps, move on to the second complex of exercises.
Complex B:
Follow the same workout instructions as complex A.
Even though the reps and sets are the same, your body will be forced to work harder as the workout progresses.
The 4 exercises programmed into the complex B are:
B1. Dumbbell Romanian Deadlift
Reps: 5
Tempo: 2010
Rest: 0 seconds
Sets: 3
B2. Dumbbell Push Press
Reps: 5
Tempo: 10X0
Rest: 0 seconds
Sets: 3
B3. Alternating Dumbbell Reverse Lunge
Reps: 5/leg
Tempo: 2010
Rest: 0 seconds
Sets: 3
B4. Dumbbell Squat With Narrow Stance
Reps: 5
Tempo: 3010
Rest: 2 min
Sets: 3
Coaching cues: after finishing 3 sets of complex B, move directly into the 4 minute afterburn finisher.
4 Minute Afterburn Finisher
These 4 minute afterburn finisher workouts are completed at the end of your workout.
I call them “workout finishers”, in other words, the final fat burning and metabolism boasting kick to ignite the afterburn effect.
You’ll complete each exercise in circuit format, twice, following a 20 seconds of work, followed by a 10 second rest interval.
That equals 4 minutes.
This workout finisher is comprised of the following 4 bodyweight exercises:
C1. Bench Jump
Reps: 20 seconds
Tempo: N/A
Rest: 10 seconds
Sets: 2
C2. Feet Elevated Shoulder Press Push Up
Reps: 20 seconds
Tempo: N/A
Rest: 10 seconds
Sets: 2
C3. Bench Hop Over
Reps: 20 seconds
Tempo: N/A
Rest: 10 seconds
Sets: 2
C4. Jump Squat To Mountain Climber Combo
Reps: 20 seconds
Tempo: N/A
Rest: 10 seconds
Sets: 2
After completing the Afterburner Finisher, move on to the cool down as found in the Afterburn-DB program.
Use this home dumbbell workout to burn those last 10 pounds of stubborn body fat, while maintaining your lean, calorie burning, muscle tissue.
Get The Full 6 Week Afterburn-DB Program Now
Metabolic Complex training are just 1 of the 4 unique training styles found in the full Afterburn-DB program.
In addition to the Metabolic Complex training workouts, the other training styles found in the program are:
- Ripped Compound Circuits (RCC)
- Descending Ladder Training (DLT)
- Strength Circuits (SC)
I’ve also included 24 different workouts, including 5 other unique Metabolic Complex training workouts in the program.
So follow the 6 week workout schedule found in the program to ensure you give your body enough time to properly recover after these workouts.
Join Our 6 Week Afterburn Accountability Group
Starting right now, I’m also inviting a small group of trainees to join my 6 week Afterburn-DB accountability group, where I’ll be taking the small group through this 6 week via a private group coaching accountability group.
If you don’t get selected to the accountability group, the 6 week Afterburn-DB program is still available for you to do it on your own.
It’s now time to ignite the Afterburn, with 24 unique full body dumbbell workouts designed to get you lean and strong.
Get the full 6 week Afterburn DB program here.
Thanks for watching and Keep Living Lean.
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Question For You:
- Are you going to pick up the full 6 week Afterburn-DB program?
- Do you plan on joining the private accountability group?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.