OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Want to trade fat for muscle? You're not the only one! Gain some serious definition with this upper & lower body muscle builder workout. For this 40-minute routine, you will need a set of light and/or medium weight dumbbells and a step/bench. Complete 8-15 reps/exercise. Fight through each of the three rounds because that feeling of complete dedication satisfies both the mental & the muscle!


Exercises

Set 1: 3 rounds
Lunge to Shoulder Press
Lunge to Shoulder Press
50 secondes
Rest
Rest
15 secondes
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps
30 secondes
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps
30 secondes
Rest
Rest
15 secondes
Down Unders
Down Unders
50 secondes
Rest
Rest
15 secondes
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
50 secondes
Rest
Rest
15 secondes
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
30 secondes
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 secondes
Rest
Rest
15 secondes
Dumbbell Front Raises
Dumbbell Front Raises
50 secondes
Rest
Rest
15 secondes
Russian Twists with a Ball
Russian Twists with a Ball
50 secondes
Rest
Rest
15 secondes
Pistols
Pistols
50 secondes
Rest
Rest
15 secondes
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 secondes
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 secondes
Rest
Rest
15 secondes
Dumbbell Side Bends
Dumbbell Side Bends
50 secondes
Rest
Rest
15 secondes
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 secondes
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 secondes
Transition
Transition
1 minute

Workout Discussion

13 Jul
Loved this. I recommend for those who can't to pistol squats to do it on a really low chair. Good luck everyone :)
10 Mar
Rhianna, pistols take lots of prep and flexibility. Grey Cook has some exercises that will help you get there. I cannot do a full one but at my age, who cares.
12 Sep
I enjoyed everything about this exercise EXCEPT the Pistols. Apparently I am completely incapable of doing pistols bit everything else is great...it's a nice challenge for a novice weight lifter
12 Jul
How is this a lower body workout when it has upper body exercises like curls and front raises?
11 Apr
I really liked this workout - it was challenging but not impossible. I was incredibly SORE for days after!!

Appears In



Related Workouts

  • You Walk This 
    You Walk This
    43 mins 30 secs, Moderate
  • Ball
    Ball
    41 minutes, Moderate
  • Running Interval
    Running Interval
    36 mins 50 secs, Intense
  • Rollin' on Foam
    Rollin' on Foam
    36 mins 30 secs, Intense
  • All Body Burn
    All Body Burn
    37 minutes, Intense
  • My Girl Got A Big Ol Booty     ♡LA
    My Girl Got A Big Ol Booty ♡LA
    49 mins 45 secs, Intense

To do this workout, please create an account or log in.



You Might Also Like

P90x: Ab Ripper X

P90x: Ab Ripper X

Intense Ic_time_32x32 17 mins  
Core  
Wicked Weights

Wicked Weights

Moderate Ic_time_32x32 20 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbells
Strong Inner Warrior

Strong Inner Warrior

Intense Ic_time_32x32 20 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells, Exercise Ball
Scientific 7-Minute Workout

Scientific 7-Minute Workout

Intense Ic_time_32x32 7 mins  
Full Body   Ic_workout_dumbbell_32x32 Wall, Box or Step, Bench
Rapid-Fire Obliques

Rapid-Fire Obliques

Intense Ic_time_32x32 20 mins  
Core  
The Strength Train

The Strength Train

Moderate Ic_time_32x32 16 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells

Workout Categories