30 Minute Compound Exercises With Dumbbells Workout
Pack On Muscle And Lose Fat With This Fat Sizzling Total Body Compound Workout
On today’s episode of Live Lean TV, we’re showing you a 30 minute compound exercises with dumbbells workout.
Today is your lucky day as we are sharing you one of our full body multi joint compound exercise workouts that are designed to build muscle while burning fat.
This is “Multi Gains” compound workout, which is one of the workouts from the full 30 day “Sweat Showers” workout program.
30 Minute Compound Exercises With Dumbbells Workout
This workout is comprised of all multi movement compound exercises with dumbbells.
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These compound exercises burns a pile of calories and will get you lean very fast.
It’s a much better workout style than simply walking on a treadmill or elliptical cardio machine.
Let’s go.
It’s time for you to grab your dumbbells and give this compound workout a try.
Type Of Workout:
- Compound Circuit Workout With Dumbbells
Every single exercise in this workout includes two or more movements combined into one multi joint compound exercise.
We call these multi movement compound exercises.
This is all about reaching your muscle building and fat burning potential, with one workout.
The exercises are to be completed in an A1-A4 and B1-B4 circuit format.
Total Time:
- 30 minutes
All you need is 30 minutes to complete these compound exercises with dumbbells.
Sets:
- 3 sets per circuit.
Complete 3 sets of circuit A, then complete 3 sets of circuit B.
Rest:
- 30 second rest between exercises within the circuit:
- advanced trainees: as little rest as possible
- beginner trainees: up to 60 seconds rest between exercises
- 60 second rest after each circuit.
Compound Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
Circuit A:
A1. Dumbbell Squat And Press
Reps: 10
Rest: 30 seconds (or as minimal rest as possible)
Sets: 3
Tempo: 3010
A2. Alternating Dumbbell Renegade Row
Reps: 5/side
Rest: 30 seconds (or as minimal rest as possible)
Sets: 3
Tempo: 2010
Notes: The alternating dumbbell renegade row is also referred to as the plank and renegade row.
A3. Single Dumbbell Single Leg Deadlift With High Pull And Knee Raise
Reps: 5/side
Rest: 30 seconds (or as minimal rest as possible)
Sets: 3
Tempo: 2010
Notes: The single dumbbell single leg deadlift with high pull and knee raise is also referred to as the balance reach and high pull.
A4. Single Arm Dumbbell Squat With Swing
Reps: 5/side
Rest: 1 minute (or as minimal rest as possible)
Sets: 3
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Tempo: 3010
Complete 3 rounds of circuit A, then move on to circuit B.
Circuit B:
B1. Alternating Dumbbell Reverse Lunge With Tricep Kickback
Reps: 5/side
Rest: 30 seconds (or as minimal rest as possible)
Sets: 3
Tempo: 2011
Notes: The alternating dumbbell reverse lunge with tricep kickback is also referred to as the back lunge and triceps kickback.
B2. Single Dumbbell Side Lunge With Lateral Raise
Reps: 5/side
Rest: 30 seconds (or as minimal rest as possible)
Sets: 3
Tempo: 2010
B3. Dumbbell Romanian Deadlift With Bicep Curl
Reps: 10
Rest: 30 seconds (or as minimal rest as possible)
Sets: 3
Tempo: 2010
B4. Single Dumbbell Forward Lunge With Shoulder Press
Reps: 5/side
Rest: 1 minute (or as minimal rest as possible)
Sets: 3
Tempo: 2010
Notes: The single dumbbell forward lunge with shoulder press is also referred to as the front lunge and shoulder raise.
Complete 3 rounds of circuit B, then you are done.
Work More Muscles To Build More Muscles And Lose More Fat
So there you go Live Lean Nation.
That was a sample compound workout from the 30 day Sweat Showers workout program.
Since all the planning and programming is done for you, all that’s left is for you to put in the work.
For more compound workouts like this, you can get access to the full 30 day program here.
Become A Member Of Our Inner Circle At Team Live Lean
If your workouts are boring and not getting you any results, you can get lean with us by joining all the other members in our exclusive Team Live Lean inner circle site.
At Team Live Lean, we provide our inner circle members with a 30 day workout program every month, plus exclusive access to our weekly meal plans, cooking lesson recipe videos, community support and accountability, and so much more.
Join all the other supportive and like minded Live Leaners who are transforming their lives in our Team Live Lean Inner Circle.
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.
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Today’s Question Of The Day:
- Have you ever tried this multi movement style workouts using compound exercises with dumbbells?
- What style of 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.
these are great tfs
hey guys…thanks for the tips…perfect form and technique…I will surely
incorporate MOST of these movements into my workouts (for me and my
students)!!!
thnx!!!!
Is it bad to do too many reps?
Hey Brad, just wondering how heavy you would recommend a female to go on
this? Whenever I perform compound exercises w/ barbells, I generally go
about 40-45lbs for 8 reps, 4 sets. Should these exercises feel suuuper
heavy, or just manageable? Thanks!
I burned 300+ calories! Thanks Brad!
great workout. thanks
Good functional workout. Can pretty much do that anywhere with two
dumbells. Check out the gain train Road to the gym – are you gaining?
I can understand the fat burning part but come on…is anyone really gonna
‘pack on muscle’ with the weights that are used in these exercises?…
Holy crap that looks like a great workout. I’m so used to the treadmill (I
love running!!), but people tell me I’m starting to look too thin so I
definitely need to find that balance between cardio and strength training.
When it comes to cardio I feel like I know exactly what to do, I feel like
working out is so easy… BUT when it comes to lifting weights I’m super
lost, that’s when I feel like I don’t know what I’m doing n I don’t belong
in a gym. Watching your videos will most definitely help me out a lot!! So
glad I found you! ☆
Love this routine, will take it too the gym tomorrow and give it ago! Whats
the calorie burn guys?
Possible for someone who is 160 lbs to do this ?
A starter .
This will be my workout after my hit cardio tomorrow….love this!!!
I’m so going to do this!! Thanks
All if my dumbells are like wheels so they will roll if I rest then down
what’s a replacement?
Great stuff brad!
No chest in this workout?
This is great guys. Thanks I will add this to my routine
nice
What size weights is Jess using?
Pack on Muscle and Lose Fat with this Compound Workout! Get the entire
Compound Workout Program at https://www.TeamLiveLean.com. New 4 week
workouts every month.