Full Body Dumbbell Workout At Home To Get Lean And Shredded
Descending Ladder Training Dumbbell Workout To Get Lean And Shredded
On today’s episode of Live Lean TV, I’m taking you through a full body dumbbell workout at home to get lean and shredded.
This is 1 of the 24 dumbbell workouts from my brand new Afterburn-DB workout program.
Full Body Dumbbell Workout At Home To Get Lean
Here’s how this full body dumbbell workout at home is structured.
Total time:
30 minutes.
Type of workout:
This full body dumbbell workout is comprised of descending ladder training (DLT).
These descending ladder workouts focus on igniting the afterburn to dial your body in to burn those last few pounds of stubborn fat.
I love this non-traditional style of training to burn fat and build muscle.
I’d bet this style is new to many of you, so I know you’ll love it.
Descending Ladder Training is designed to stimulate muscle growth while also creating a metabolic response in the body.
Even Arnold Schwarzenegger used DLT training during his heyday.
Number of Descending Ladder Complexes:
The workout is comprised of 4 dumbbell descending ladder complexes.
Each descending ladder is broken down into 1, 2, or 3 compound exercises.
Rest:
There are no breaks within the descending ladder.
You don’t even get to drop the dumbbells between exercises.
After finishing the descending ladder complex, rest for 90 seconds.
Tempo:
Make sure you follow the given tempos for each exercise.
This will increase the time under tension, while also increasing power and strength.
Exercises:
Every afterburn exercise has been strategically selected to ensure all the major muscles in the body are activated.
Before you start the workout, complete the warm up as found in the Afterburn DB program.
Let’s get started.
Click the links below for a step-by-step exercise demonstration of each exercise.
Descending Ladder Complex A
The first descending ladder exercise is:
A1. Dumbbell Stationary Lunge (Left Leg)
Reps: 5-4-3-2-1 descending ladder rep count
Tempo: 2010
Rest: 0 seconds
Sets: 3
A2. Dumbbell Stationary Lunge (Right Leg)
Reps: 5-4-3-2-1 descending ladder rep count
Tempo: 2011
Rest: 90 seconds
Sets: 3
Coaching cues: Complete this exercise following a 5-4-3-2-1 descending ladder rep count. This means you’ll complete 5 dumbbell stationary lunges with your left leg, then immediately complete 5 dumbbell stationary lunges with your right leg. But wait, you’re not done yet. Immediately switch back to the left leg and complete 4 reps, then 4 reps with the right leg. Continue this all the way down to 1 rep per leg. So essentially the set includes 15 reps per leg. After the set is done, rest for 90 seconds, then repeat 2 more times. Delicious, I know.
After finishing all the sets of the first descending ladder, move onto the descending ladder complex B.
Descending Ladder Complex B
Descending ladder complex B is comprised of the following exercises:
B1. Clapping Push Up
Reps: 6-5-4-3-2-1 descending ladder rep count
Tempo: N/A
Rest: 0 seconds
Sets: 2
Coaching cues: complete this exercise following a 6-5-4-3-2-1 descending ladder rep count for 2 sets.
B2. Prisoner Jump Squat
Reps: 6-5-4-3-2-1 descending ladder rep count
Tempo: N/A
Rest: 90 seconds
Sets: 2
Coaching cues: complete this exercise following a 6-5-4-3-2-1 descending ladder rep count for 2 sets.
Descending Ladder Complex C
Now it’s time to move on to descending ladder complex C.
This descending ladder complex is comprised of the following exercises:
C1. Dumbbell Push Press
Reps: 5-4-3-2-1 descending ladder rep count
Tempo: 10X0
Rest: 0 seconds
Sets: 2
Coaching cues: complete this exercise following a 5-4-3-2-1 descending ladder rep count for 2 sets.
C2. Mountain Climber
Reps: 5-4-3-2-1/leg descending ladder rep count
Tempo: N/A
Rest: 0 seconds
Sets: 2
Coaching cues: complete this exercise following a 5-4-3-2-1 descending ladder rep per leg count for 2 sets.
C3. Dumbbell Deadlift
Reps: 5-4-3-2-1 descending ladder rep count
Tempo: 2010
Rest: 90 seconds
Sets: 2
Coaching cues: complete this exercise following a 5-4-3-2-1 descending ladder rep count for 2 sets.
Descending Ladder Complex D
Finally, let’s move onto the last descending ladder.
D1. Burpee Tuck Jump
Reps: 5-4-3-2-1 descending ladder rep count
Tempo: N/A
Rest: 0 seconds
Sets: 1
Coaching cues: complete this exercise following a 5-4-3-2-1 descending ladder rep count for a total of 1 set.
D2. Jump Lunges
Reps: 5-4-3-2-1/leg descending ladder rep count
Tempo: N/A
Rest: 0 seconds
Sets: 1
Coaching cues: complete this exercise following a 5-4-3-2-1 descending ladder rep/leg count for a total of 1 set.
Finish the workout by following the cool down as found in the Afterburn-DB program.
Use this workout to burn those last 10 pounds of stubborn body fat, while maintaining your lean, calorie burning, muscle tissue.
Get The Full 6 Week Afterburn-DB Program Now
Descending Ladder Training just 1 of the 4 unique training styles found in the full Afterburn-DB program.
In addition to the Descending Ladder Training workouts, the other training styles found in the program are:
- Metabolic Complexes (MBC)
- Ripped Compound Circuits (RCC)
- Strength Circuits (SC)
I’ve also included 24 different workouts, including 5 other unique Descending Ladder Training workouts in the program.
So follow the 6 week workout schedule found in the program to ensure you give your body enough time to properly recover after these workouts.
Join Our 6 Week Afterburn Accountability Group
Starting right now, I’m also inviting a small group of trainees to join my 6 week Afterburn-DB accountability group, where I’ll be taking the small group through this 6 week via a private group coaching accountability group.
If you don’t get selected to the accountability group, the 6 week Afterburn-DB program is still available for you to do it on your own.
It’s now time to ignite the Afterburn, with 24 unique full body dumbbell workouts designed to get you lean and strong.
Get the full 6 week Afterburn DB program here.
Thanks for watching and Keep Living Lean.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
Did you enjoy this full body dumbbell workout at home to get lean?
If you enjoyed this full body dumbbell workout at home to get lean, please support this blog, by clicking the social media buttons to share this with your friends.
Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.
Question For You:
- Are you going to pick up the full 6 week Afterburn-DB program?
- Do you plan on joining the private accountability group?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
[wd_hustle_cc id=”team-live-lean”]
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.