Home Dumbbell Workout To Get Lean, Tight, and Toned
Ripped Legend 45 Minute Dumbbell Only Home Workout
On today’s episode of Live Lean TV, we’re sharing a home dumbbell workout to get lean, tight, and toned from our new Fresh Gainz 31 day workout challenge program.
Jessica and I have been working hard on this project for the last month, so we’re excited to finally share it with you and the rest of the Live Lean Nation.
Inside the full 31 day “Fresh Gainz” program, we also show you how you to do all the workouts with or without gym equipment.
Today’s home dumbbell workout is called “Ripped Legend”.
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The Ripped Legend workout is comprised of push, pull, cardio, and abs exercises.
You’re going to love it because it’s intense and it works to get you lean, tight, and toned.
It’s a wicked workout, or as the cool kids say, it’s dope, because it has everything!
So if you’re ready to begin, let’s get into the workout.
Ripped Legend Home Dumbbell Workout To Get Lean, Tight, and Toned
Here’s how the home dumbbell workout version of the Ripped Legend workout is structured.
Total time:
45 minutes.
Type of workout:
This home workout is comprised of dumbbell and bodyweight exercises programmed into supersets and tri-sets.
Before starting the workout, follow the two warm up moves first.
After the warm up, complete exercises A1-A2 as a superset, following the indicated rest periods.
Repeat the superset for 4 sets.
Next complete exercises B1-B3 for 3 rounds, while following the indicated reps, rest and tempos.
Finish with the C1-C2 cardio and abs superset workout finisher.
Once you finish both sets of the superset finisher, move onto the cool down.
Rest:
- 40 seconds rest between A1-A2 exercises.
- 30 seconds rest between B1-B3 exercises.
- 15 seconds rest between C1-C2 exercises.
Ripped Legend Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
Warm Up:
The first thing you’ll get started with is the dynamic warm up flow.
The dynamic warm up flow is a series of movements designed to stretch you out, open you up, get your blood flowing, and get you ready for the workout.
When you’re properly warmed up, it’ll help you get better returns, while staying safe from injuries.
We all know injuries are gains killers, so as exciting as it is to look lean, toned, and fit, the best thing in fitness is when you actually feel great too.
That’s why we take care of you in all aspects of fitness, not just looks.
WU1. Dynamic Warm Up Flow
Reps: 6 per side
Rest: 30 seconds
Sets: 1
Tempo: 2020
WU2. Wall Slides
Reps: 10
Rest: 30 seconds
Sets: 2
Tempo: 1010
Notes: the next warm up move are called wall slides. If you don’t have access to a high wall, or you’re extremely tight, you can also do seated wall slides. You can do this either seated or standing. Wall slides are a great way to prevent injuries as they help you get primed and ready for an excellent workout.
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Ripped Legend Workout Exercises:
A1. Dumbbell Flat Bench Press
Reps: 10
Rest: 40 seconds
Sets: 4
Tempo: 4010
A2. Pronated Grip Dumbbell Bent Over Row
Reps: 10
Rest: 40 seconds
Sets: 4
Tempo: 3010
B1. Corkscrew Push Up
Reps: 12
Rest: 30 seconds
Sets: 3
Tempo: 2020
B2. Dumbbell Pullover
Reps: 12
Rest: 30 seconds
Sets: 3
Tempo: 3010
B3. Incline Dumbbell Fly
Reps: 10
Rest: 30 seconds
Sets: 3
Tempo: 3010
C1. High Knee Sprints
Reps: 30 seconds
Rest: 15 seconds
Sets: 2
Tempo: Fast
C2. Double Crunch
Reps: 20
Rest: 15 seconds
Sets: 2
Tempo: 1212
Great Job, You Just Completed The Home Dumbbell Workout To Get Lean, Tight, and Toned
Now that is what you call a real workout.
Trust us, after finishing, you will feel so good and awesome inside.
Plus, if you have time, it’s safe to say that you just earned a nap too.
But before you do that, let’s talk about the full 31 day Fresh Gainz workout program that is available here.
Join Our Fresh Gainz 31 Day Workout Challenge
We’re inviting each and every single one of you to our exclusive inner circle to start your journey to Live Lean with us.
As a team, we’re all going through the next 31 days of Fresh Gainz together.
After joining the Fresh Gainz program, you’ll be doing the exact same workouts that we’re doing to continuously Live Lean forever.
With this program, you also get access to:
- home and gym workouts, including exercise demo videos, so you’ll know exactly how to do every single exercise.
- daily meal plans with recipe cooking videos.
- a worldwide community of awesome Live Leaners for support and accountability.
We have everything covered for you, so this should be a no-brainer decision.
Let’s get started at this link.
We’ll talk to you inside the private group.
Keep Living Lean.
What Do You Get After Signing Up For The Fresh Gainz Program?
So let’s talk about all the bonuses you’ll get when you join the Fresh Gainz 31 Day Workout Challenge.
When you sign up, it’s so much more than just a list of exercises to do.
Coaching, Support, And Accountability
Not only will you have access to us as your coaches, you’ll also be joined by other like-minded people on the same path as you in a private group.
If you ever have questions about any aspect of the workouts, simply pop into the group and ask at anytime, 24/7, from anywhere in the world.
Daily Meal Plans, Recipes, And Step-By-Step Cooking Videos
Throughout the 31 days of this workout challenge, you will also get daily meal plans with recipes and step-by-step cooking videos.
We show you videos of us, in our kitchen, making all of our favorite recipes that we’ve used over the years to get and stay lean for life.
You can be sure that everything is “damn that’s good” delicious and easy to make.
You’ll have plenty of time left over after your meal prep to get to the gym, or in your home workout space, and crush these time efficient workouts.
Exclusive Discounts
After joining, you’ll also get access to an exclusive 20% off discount code on all current and future Live Lean digital programs that we launch.
New And Improvement Program Features
We’ve been in the business of creating digital workout programs like this for over seven years.
During this time, we’ve used your feedback, every step of the way, to make our programs better, easier to understand, more user friendly, and all around more awesome for you.
So at this point, we know you will love this 31 day workout challenge program.
All For Less Than The Cost Of A Family Meal At Chipotle
Our intention with these workout challenge programs is to deliver over 10 times more value than just the small investment of the program.
Once you join the Fresh Gainz program, you will instantly get access to 31 days of gym and home workouts, meal plans, and coaching for only $27.
This is a fraction of the price you would pay your personal trainer for just one hour of their time.
Plus, that’s less than the cost of just one meal out with your family.
Again, this is not just for one workout.
We’re giving you an entire month’s worth of expertly designed workouts, that will get you the exact results you’re after.
We know the value of what we offer is incredible for that price point, but this has been our goal from day one.
We’ve set out to make fitness and health so affordable for you that it should be a no-brainer to follow and Live Lean with us.
You’re About To Get Lean, Toned, And Fit From Your Home Or The Gym
You will automatically get access to two different versions of the Fresh Gainz training program.
There’s a gym version using dumbbells, barbells, and machines found at a standard gym.
We also provide an alternative home version program that has similar exercises, but only using equipment that you have access to at home.
Private Facebook Group To Ask Us All Your Questions
If there’s ever a piece of home workout equipment that you don’t have access too, just ask us in our private Facebook group, and we’ll show you an alternative.
This could include laying on bunched up towels to make an incline bench, or providing you with other creative ways to make it work.
30 Day Money Back Guarantee
We also guarantee that when you actively put these workouts, recipes, and meal plans to work, you will build your best body ever.
If you’ve been following us for a while now, you’ve seen us go through all the different stages of life, including aging and becoming parents.
So if you’re wondering how do we keep doing it all while Living Lean, the answer is simple.
We follow short and effective workouts combined with our proven nutrition meal plans.
These meals are so satisfying and delicious that it makes you actually want to eat and train this way.
When you follow it, it’s life changing.
Plus, there’s a 30 day money back guarantee.
This means it’s a no risk offer that you can try and see what it’s all about.
If you don’t love it, just let us know and we’ll give you a full refund.
We’re So Pumped For You To Join Our Live Lean Community
We look forward to welcoming you to our Live Lean community and becoming our next success story.
So let’s get you lean, sexy, fit, and healthy.
Here’s a link to join the 31 Day Fresh Gainz Program.
If you’re still not convinced that the Live Lean community is for you, go learn about our Transformation 1,000,000 Mission here.
You’ll see and hear from people who have been through the journey and have transformed their bodies with us.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
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Today’s Question Of The Day:
- What workout program are you currently following?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
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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.