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Full Body Home Dumbbell Workout To Get Strong And Firm

Strengthening And Firming Dumbbell Workout At home

On today’s episode of Live Lean TV, we’re taking you through a full body home dumbbell workout to get strong and firm.

This is 1 of the 24 dumbbell workouts from our brand new Afterburn-DB home dumbbell workout program.

Strengthening And Firming Full Body Home Dumbbell Workout

Here’s how this full body home dumbbell workout is structured.

Total time:

45 minutes.

Type of workout:

This full body dumbbell workout is comprised of strength circuits.

This training style allows us to lift heavier weight for less reps to maintain strength.

Not only are you going to be burning fat while maintaining and building muscle, you’re also going to be maintaining and building strength with these strength circuits.

Number of Circuits:

The workout is comprised of 2 dumbbell circuits comprised of 4 compound exercises that all follow different movement patterns and target different muscle groups.

You’re going to complete 3 circuits of each exercise.

If you’re a beginner, complete 2 sets per circuit.

After completing 3 sets of each circuit, you’ll then complete the workout with a sweaty 4 minute afterburner finisher.


You’ll take a quick 40 second rest between exercises within the circuit, and complete it for a total of 3 sets.

If you’re a beginner, take a 60 second rest between exercises.

After completing the 4 exercises in the circuit, you’ll rest for 1 minute before starting your second set and third set.


Make sure you follow the given tempos for each exercise.

This will increase the time under tension, while also increasing power and strength.

Afterburn Igniter:

After finishing your third and final set of strength circuit A, immediately proceed to complete the Afterburn Igniter exercise.

Whenever you see “Afterburn Igniter”, complete the bodyweight exercise for the prescribed time or rep count.

These Afterburn Igniter exercises are intended to:

After finishing the Afterburn Igniter reps, move on to the next circuit of exercises.


Every afterburn exercise has been strategically selected to ensure all the major muscles in the body are activated.

Every afterburn exercise has been strategically selected to ensure you target the biggest muscles in the body.

This will increase overall calorie burning during the workout, as well as after the workout (i.e. EPOC), while you’re at home recovering.

You shouldn’t have anything left in the tank to rep out the last rep, so choose the weight accordingly.

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.

Strength Dumbbell Circuit A:

The 4 exercises programmed into strength dumbbell circuit A are:

A1. Dumbbell Step Up

Reps: 8/leg

Tempo: 2010

Rest: 40 seconds

Sets: 3

A2. Dumbbell Pullover

Reps: 7

Tempo: 2011

Rest: 40 seconds

Sets: 3

A3. Straight Leg Dumbbell Deadlift

Reps: 8

Tempo: 2010

Rest: 40 seconds

Sets: 3

A4. Alternating Dumbbell Incline Press

Reps: 9/arm

Tempo: 3010

Rest: 60 seconds

Sets: 3

Coaching cues: After finishing your third and final set of the first strength circuit, immediately proceed to complete the “Afterburn Igniter” exercise.

Afterburn Igniter: Sprawl Jump Burpee Push Up

Reps: 15

Tempo: 1010

Rest: 60 seconds

Sets: 1

Coaching cues: complete 15 solid reps of the sprawl jump burpee push up for 1 set, then move on to the second circuit of strength exercises.

Strength Dumbbell Circuit B:

Dumbbell circuit B follows the same workout instructions as circuit A.

The 4 exercises programmed into dumbbell circuit B are:

B1. Dumbbell Walking Lunge

Reps: 7/leg

Tempo: 2010

Rest: 40 seconds

Sets: 3

B2. Standing Dumbbell Upright Row

Reps: 9

Tempo: 2010

Rest: 40 seconds

Sets: 3

B3. Dumbbell Close Grip Flat Bench Press

Reps: 8

Tempo: 3010

Rest: 40 seconds

Sets: 3

B4. Dumbbell Front Squat

Reps: 8

Tempo: 3010

Rest: 60 seconds

Sets: 3

Coaching cues: after finishing 3 sets of circuit B, move directly into the 4 minute afterburn finisher.

4 Minute Afterburn Finisher

These 4 minute afterburn finisher workouts are completed at the end of your workout.

I call them “workout finishers”, in other words, the final fat burning and metabolism boasting kick to ignite the afterburn effect.

You’ll complete each exercise in circuit format, twice, following a 20 seconds of work, followed by a 10 second rest interval.

That equals 4 minutes.

This workout finisher is comprised of the following 4 bodyweight exercises:

C1. Speed Squat

Reps: 20 seconds

Tempo: N/A

Rest: 10 seconds

Sets: 2

C2. Spider Burpee

Reps: 20 seconds

Tempo: N/A

Rest: 10 seconds

Sets: 2

C3. Jump Squat To Mountain Climber

Reps: 20 seconds

Tempo: N/A

Rest: 10 seconds

Sets: 2

C4. High Knee Sprint With Push Up

Reps: 20 seconds

Tempo: N/A

Rest: 10 seconds

Sets: 2

After completing the Afterburner Finisher, move on to 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

Strength Circuits are just 1 of the 4 unique training styles found in the full Afterburn-DB program.


In addition to the Strength Circuit workouts, the other training styles found in the program are:

  • Ripped Compound Circuits (RCC)
  • Metabolic Complexes (MBC)
  • Descending Ladder Training (DLT)

I’ve also included 24 different workouts, including 5 other unique Strength Circuit 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.


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 home dumbbell workout to get strong and firm?

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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.

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