The Best Dumbbell Workout At Home To Burn Fat
Afterburn Full Body Dumbbell Workout At Home For Toned Muscle
On today’s episode of Live Lean TV, coach Jessica takes you through the best dumbbell workout at home to burn fat and tone.
This is 1 of the 24 dumbbell workouts from our brand new Afterburn-DB Dumbbell program.
Full Body Dumbbell Workout At Home To Burn Fat And Tone
Here’s how this full body dumbbell workout at home is structured.
Total time:
45 minutes.
Type of workout:
This full body dumbbell workout is comprised of Ripped Compound Circuits.
Don’t be fooled by the word “circuits”.
These aren’t the same workout circuits your Aunt Margaret does.
Ripped Circuits are designed to strip away the fat and reveal your ripped and lean muscle.
Number of Circuits:
This dumbbell workout at home contains 3 dumbbell circuits, comprised of 4 compound exercises per circuit.
You’re going to complete 3 sets of each exercise in circuit format.
If you’re a beginner, complete 2 sets per circuit.
After completing 3 sets of each circuit, finish the workout with a sweaty 4 minute afterburn finisher.
Rest:
Take a quick 30 second rest between exercises within the circuit.
If you’re a beginner, take a 40 second rest between exercises.
After completing the 4 exercises in the circuit, rest for 1 minute before starting your second set and third set.
Tempo:
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 each circuit, 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:
- increase your heart rate
- improve conditioning
- create rapid fat loss to burn more fat
- increase your metabolism to really ignite the afterburn in your body
After finishing the Afterburn Igniter reps, move on to the next circuit of exercises.
Exercises:
Each exercise within the circuit follows a different movement pattern, while targeting and activating a different major muscle group.
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.
Dumbbell Circuit A:
The 4 exercises programmed into dumbbell circuit A are:
A1. Single Arm Dumbbell Overhead Lunge
Reps: 8/leg
Tempo: 2010
Rest: 30 seconds
Sets: 3
A2. Dumbbell Pullover
Reps: 10
Tempo: 2110
Rest: 30 seconds
Sets: 3
A3. Alternating Neutral Grip Dumbbell Flat Bench Press
Reps: 8/arm
Tempo: 3010
Rest: 30 seconds
Sets: 3
A4. Hand Walkout With Tricep Push Up
Reps: 8
Tempo: N/A
Rest: 30 seconds
Sets: 3
Coaching cues: after finishing your third and final set of circuit A, immediately proceed to complete the “Afterburn Igniter” exercise.
Afterburn Igniter: Jump Burpee Push Up
Reps: 10
Tempo: N/A
Rest: 60 seconds
Sets: 1
Coaching cues: Complete 10 solid reps of the jump burpee push up for 1 set.
Dumbbell Circuit B:
Dumbbell circuit B follows the same workout instructions as circuit A.
The 4 exercises programmed into dumbbell circuit B are:
B1. Standing One Arm Dumbbell Bent Over Row
Reps: 12/arm
Tempo: 2011
Rest: 30 seconds
Sets: 3
B2. Dumbbell Push Press
Reps: 10
Tempo: 10X0
Rest: 30 seconds
Sets: 3
B3. Dumbbell Goblet Squat
Reps: 8
Tempo: 3010
Rest: 30 seconds
Sets: 3
B4. Lying Leg Raise
Reps: 8
Tempo: N/A
Rest: 30 seconds
Sets: 3
Coaching cues: after finishing your third and final set of circuit B, immediately proceed to complete the “Afterburn Igniter” exercise.
Afterburn Igniter: T-Plank
Reps: 10/side
Tempo: 1011
Rest: 60 seconds
Sets: 1
Coaching cues: complete the T-Plank for 1 set of 10 reps/side.
Next, move on to circuit C of exercises.
Dumbbell Circuit C:
The 4 exercises programmed into dumbbell circuit C are:
C1. Dumbbell Boxer’s Punch
Reps: 20/arm
Tempo: 10X0
Rest: 30 seconds
Sets: 3
C2. Plyometric Push Up
Reps: 10
Tempo: 10X0
Rest: 30 seconds
Sets: 3
C3. Seated Dumbbell Triceps Extension
Reps: 12
Tempo: 2011
Rest: 30 seconds
Sets: 3
C4. Crunch
Reps: 20
Tempo: 1011
Rest: 60 seconds
Sets: 3
Coaching cues: after finishing 3 sets of the circuit C, 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:
D1. High Knee Sprint With Push Up
Reps: 20 seconds
Tempo: N/A
Rest: 10 seconds
Sets: 2
D2. Around The World Push Up
Reps: 20 seconds
Tempo: N/A
Rest: 10 seconds
Sets: 2
D3. Alternating Side To Side Single Leg Jump Squat
Reps: 20 seconds
Tempo: N/A
Rest: 10 seconds
Sets: 2
D4. Alternating Single Arm Burpee
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 home dumbbell 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
Ripped Compound Circuits are just 1 of the 4 unique training styles found in the full Afterburn-DB program.
In addition to the Ripped Compound Circuit workouts, the other training styles found in the program are:
- Metabolic Complexes (MBC)
- Descending Ladder Training (DLT)
- Strength Circuits (SC)
I’ve also included 24 different workouts, including 5 other unique Ripped Compound 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.
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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.