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Dumbbell "At Home" Full Body Burnout!


Supersets are the key to maximizing your total caloric burn in the shortest amount of time. Think you have what it takes to complete this workout? I hope so, because it will get you RIPPED and I know your body has been craving for something different!


This routine is designed to give anyone a great workout for AT HOME or at the GYM.


This Routine Requires:

  1. Dumbbells

  2. Exercise Ball

List of Exercises:

  • 6 Supersets

  • Superset = No Rest!

  • Reps & sets will vary per exercise

Superset #1: 3-5 sets of 6-12 reps

  1. Dumbbell Floor Chest Press

  2. Bent-Over Dumbbell Row

Superset #2: 3 sets of 8-12 reps

  1. Alternating Dumbbell Front Raise

  2. Dumbbell Hammer Curl

Superset #3: 3-4 sets of 8-10 reps

  1. Exercise Ball Dumbbell Single-Arm Extension

  2. Exercise Ball Dumbbell Rear-Delt Raise

Superset #4: 3-4 sets of 20 reps

  1. Laying Reverse Crunch with Dumbbells Held Up

  2. Wide Plank with Dumbbells

Superset #5: 5 sets of 10-20 reps

  1. Dumbbell Squat-Press

  2. Dumbbell Romanian Deadlift

Superset #6: 5 sets of 50-100 reps

  1. Dumbbell Standing Calf Raise

  2. Dumbbell Active-Jump

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

  • 1 min MAX rest between each Superset

  • You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

There are a couple different ways you can do this routine.

  • You can perform each superset for 1 set and then start over. (Complete the circuit 3 - 5 times)

  • You can perform each superset for 3-5 sets before moving to the next superset and the workout is finished once you perform the last superset.

  • This routine can be done 3 - 4 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.


Rel

This routine is really great specially for instances I cannot go to the gym. Definitely going to try and complete this routine. Thanks Scott.