Time_32x32 40:00    Intensity_intense_32x32 Intense    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Dumbbells, Exercise Ball
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

3 rounds of:
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

Appears In


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!!