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Dumbbell "At Home" Full Body Burnout!

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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.


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