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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 seconds
Rest
Rest
15 seconds
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps
30 seconds
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps
30 seconds
Rest
Rest
15 seconds
Down Unders
Down Unders
50 seconds
Rest
Rest
15 seconds
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
50 seconds
Rest
Rest
15 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
30 seconds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 seconds
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
50 seconds
Rest
Rest
15 seconds
Russian Twists with a Ball
Russian Twists with a Ball
50 seconds
Rest
Rest
15 seconds
Pistols
Pistols
50 seconds
Rest
Rest
15 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Rest
Rest
15 seconds
Dumbbell Side Bends
Dumbbell Side Bends
50 seconds
Rest
Rest
15 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 seconds
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!!

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