Get 44% Off. Only $8.33/mo

Full Body Dumbbell Workout To Get Ripped

This Workout Will Crush Body Fat And Maximize The Afterburn Effect

On today’s episode of Live Lean TV, I’m sharing a full body dumbbell workout to get ripped, crush body fat, and maximize the afterburn effect.

That’s right, we are going back inside the gym to complete another descending ladder training workout.

If you’re new to afterburn training, this will probably be a totally different style of training that you’ve never tried before.

This unique workout style works for both men and women.

The exercise combinations and rep ranges are awesome.

This is 1 of the 24 different workouts found in my original Live Lean Afterburn 1.0 workout program.

It’s called Descending Pyramid #1.

Once you own Live Lean Afterburn 1.0, you can simply pull up the workout on your phone to see all the exercises, reps, sets, and rest periods to complete the workout.

Full Body Dumbbell Workout To Get Ripped

All right Live Lean Nation, it’s time to get ripped, so come hit the gym with me and Jess, and we’ll show you how to do it.

Here is today’s full body dumbbell workout to get ripped.

Full Body Dumbbell Workout To Get Ripped

Type Of Workout:

  • Descending Ladder Training Workout

This full body dumbbell workout is specifically designed to challenge you and get you outside of your comfort zone.

So if you’re looking at this workout, and you think it is too hard, just do it.

Even if you’re not sure if you can complete it, you have to at least give it a shot.

To complete a descending ladder training workout, complete each set using a descending number of reps.

For example, for exercise A, you’ll perform 5 reps with your left leg, then 5 reps with your right leg.

Then immediately do 4 reps with your left leg, then 4 reps with your right leg, and so on until you finish with 1 rep per leg.

The purpose of descending ladder training is to extend the duration of the set, so you can keep tension on the muscle for a longer period of time, compared to a typical 30-40 second set.

After the ladder is complete, you get to rest.

Total Time:

  • Approximately 40 minutes


  • 1-3 sets per exercise

See below for the exact number of sets to complete per exercise.


  • 45 seconds between sets

For most people, once they reach the 3rd rep of the ladder, they really start feeling it.

Don’t worry though.

At this point you may be moving a little slower and may need to take a few short breaks in between.

However, one of the reasons we love descending ladder workouts is because as the reps in the ladder decrease, it encourages you to keeping move faster, since the remaining reps continue to decrease from 3 reps left, to 2 reps, then to 1 rep.

This way you have no choice but to finish.

Following a descending ladder rep scheme acts as a mental trick to get you to do more than you would have done, if you were following a traditional high rep range.

So keep going to make sure you get to that last rep.

Once you do, you’re going to feel so accomplished.


Click the links below for a step-by-step exercise demonstration of each exercise from the workout.

A. Dumbbell Forward Lunge

Reps: 5-4-3-2-1

Rest: 45 seconds

Sets: 3

Tempo: 2010

Notes: the first exercise we’re doing is the dumbbell forward lunge. Complete a total of 5 reps on the left leg first, then switch sides and complete 5 reps on the right leg. Since this is a descending ladder, once you complete 5 reps on both legs, immediately move on to complete 4 reps, then continue down to 1 rep.

Each set of this first descending ladder combo should take just over 1 minute to complete. Once you finish the set, put the weights down and take a quick 45 second rest break. Repeat this set 2 more times.

Coaching cues: to complete the dumbbell forward lunge correctly, make sure you’re lunging forward and landing with all the pressure on the entire platform of your foot, including your heel. Focus on feeling all the tension being created in the muscles in your quadriceps, hamstrings, and glutes. Also, ensure you are keeping your shoulders pulled back rather than rounding forward.

B1. Hand Walkout

Reps: 6-5-4-3-2-1

Rest: 0 seconds

Sets: 2

Tempo: 2120

Notes: the next exercise in this workout is the hand walkout. This simply means you will walk your hands out as far as you can, then back in again. This exercise is paired with push ups. So right after you’ve completed 6 reps of hand walkouts, you will immediately complete 6 reps of push ups, with no rest in between.

Coaching cues: if you really want to challenge yourself, rather than stopping in a straight arm plank position, try to go ever further with your arms extended like a superman position. This will put extra stress on your abs, legs, and arms. Then when you walk your hands back in, you can either touch your feet or behind your calves. This will ensure you’ve gone all the way. You’re going to feel this all over your whole body. It’s a tough exercise, but a good one.

B2. Push Up

Reps: 6-5-4-3-2-1

Rest: 45 seconds

Sets: 2

Tempo: 1010

Notes: after completing 6 reps of hand walkouts, immediately complete 6 reps of push ups. Remember, this is a descending ladder, meaning all the reps are completed within one set. After completing 6 reps of push ups, move right back into completing 5 reps of hand walkouts, then 5 reps of push ups, then 4, 3, 2, and 1. Once you do this, your set is done. After finishing the last rep of each exercise, take your well deserved 45 second break, before completing this set one more time.

C1. Dumbbell Deadlift

Reps: 5-4-3-2-1

Rest: 0 seconds

Sets: 2

Tempo: 2010

Notes: let’s move on to our 3rd circuit which consists of 3 exercises. Since this is a descending ladder, you’ll start off by completing 5 reps of dumbbell deadlifts. In the video, I mistakenly was completing a dumbbell squat.

Since there is no break between exercises within the circuit, it is important to select one set of dumbbells that you can complete for every exercise. For me, I selected a pair of 30 pound dumbbells. Although that’s not much weight for the dumbbell deadlift, it is a good amount of weight for the next exercise, which is the standing dumbbell bicep curl, as well as the third exercise, the standing dumbbell shoulder press.

Make sure you choose a weight that is heavy enough that you can still complete the most difficult exercise, but not too heavy so you can’t perform is with proper form.

C2. Standing Dumbbell Bicep Curl

Reps: 5-4-3-2-1

Rest: 0 seconds

Sets: 2

Tempo: 2010

C3. Standing Dumbbell Shoulder Press

Reps: 5-4-3-2-1

Rest: 45 seconds

Sets: 2

Tempo: 2010

Notes: After completing 5 reps of each exercise within circuit C, move on to complete 4 reps, down to 3 reps, down to 2 reps, then down to 1 rep. Keep pushing. As you probably have noticed, you never actually drop the weight from your hands when transitioning from exercise to exercise. This means we’re keeping constant tension on our shoulders and forearms the entire time.

This is going to burn so you may want to stop. But if you can, keep going as long as you can, while using proper form. Remember to keep it safe, but ensure you are pushing yourself. After finishing the set, take your well earned 45 second break, then repeat this circuit one more time.

D1. Jump Squat

Reps: 7-6-5-4-3-2-1

Rest: 0 seconds

Sets: 1

Tempo: 10X0

Notes: all right Live Leaners, we are now on the home stretch and so close to the end of this workout. This final circuit acts as the workout finisher burnout. You’ll complete 7 reps of jump squats followed by split jump lunges for 7 reps per leg, then keep it going by continuing down the descending ladder to 6, 5, 4, 3, 2, and 1 rep.

Coaching cues: make sure you are using full range of motion with good form. Try to keep each rep as clean as possible, even the last few ones. Even though your legs will be tired, and you will be feeling the burn, make sure you continue to do it anyway.

If you have hip or knee injuries, or any other issues that make these jumps are too difficult for you, simply complete a standard bodyweight air squat and alternating forward lunge.

D2. Jump Lunges

Reps: 7-6-5-4-3-2-1

Rest: 0 seconds

Sets: 1

Tempo: 10X0

Notes: Get yourself a workout buddy because it really makes it more motivating to keep up with each other at a fast pace. But if you don’t have a workout buddy, just do this by yourself. At this point you should be motivated because you are almost at the end of the workout. So use up that last bit of energy and burn those final calories to set yourself up for that great extended afterburn that you’re going to experience right after this workout. Just one set of this is all it takes. You have just ignited the afterburn.

You Are Now Done Today’s Full Body Dumbbell Workout To Get Ripped

There you go, in approximately 40 minutes, I burned 505 calories.

Once you try it, you will know know why people get so ripped doing my Live Lean Afterburn 1.0 program.

Live Lean Afterburn Success Story

If this workout was too hard the first time, you can use modifications, go slower, or take some extra breaks in between exercises.

Do whatever you have to do, but remember it’s important to push yourself.

Every time you tackle this descending ladder workout, keep trying to get a little bit better than you were at last time.

This is the style of workouts that will get you ripped and lean.

This is no joke people, we are sweating for real.

Get the full 6 week Live Lean Afterburn 2.0 program here

Begin your body transformation by picking up a copy of Live Lean Afterburn 2.0 here.

Live Lean Afterburn 2.0


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 To Get Ripped?

If you enjoyed this full body dumbbell workout to get ripped, show your love 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.

Today’s Question Of The Day:

  • Have you ever heard of the Afterburn Effect?
  • Do you follow this style of Afterburn workouts?

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”]

42 responses to “Full Body Dumbbell Workout To Get Ripped

  1. Hi Brad great workout session…If i wanted to purchase just the lean
    after burn 12 week programme without the other added on,how do Ido it?

  2. I tried this, it’s difficult, I couldn’t complete it. Respect to you both.
    The last bit, jump squats were a real killer! Couldn’t finish it. Its my
    personal challenge, to fully complete it soon. Great workout! Thanks for

  3. New viewer here,
    I’m sorry, but is there really no stretching after the last pyramid set or
    before the actual workout? just asking.

    More power to you guys!

  4. The great thing about this workout is that you don’t have to be too fit to
    do it, and I love it! It’s intense, hard and literally sets you on fire!
    It’s also really fun to do, I pretty much enjoyed it. Keep rockin’ guys!

  5. This was awesome! I love the pyramids for getting that little bit more out
    of myself. Do you recommend doing a little light cardio afterwards (time

  6. Did this workout today. Can you say KILLER?! I did one more set of jump
    squats & lunges at the end, too. Guess what? In just 45 minutes after
    working out, I burnt an extra 180 calories!!

  7. Loved this workout Brad. I did it today and it kicked my butt.Just a few
    questions…how many times a week would you suggest doing this/this type of
    workout? Should I still do my normal weights sessions with HIIT alongside
    this? Thanking you in advance #livelean

  8. Hey Brad, I have the FT7. Are these watches accurate? I was told at the gym
    (bro science) that it’s impossible to burn 500 calories in 30 minutes.
    According to my watch sometimes I burn up to 1000 cals an hour. Just
    wondering what your thoughts are. Thanks

  9. Thank you!! Did this yesterday and loved it! Did sprints at the end because
    my knee can’t take jump squats. I love that it’s easy to remember!! Watched
    the video once and remembered it during gym. Keep up the excellent info,
    inspiration, and enthusiasm 🙂

  10. I’ve done 12 weeks of Brad’s Live Lean Afterburn workout, and I will say,
    it’s hands down the best body sculpting, fat burning routine I’ve tried…
    I cut my teeth doing p90X, Insanity, and Asylum. Brad has the superior

    You will never get bored, you will shred the fat, and get crazy fit.

    That said, anything that yields these results is not easy. I think that
    this would be very hard for a pure beginner (if not impossible), but if you
    really want results, you could modify and push yourself. If you are already
    fit but want to get “ripped”, this program is IDEAL

  11. Excellent workout. Completed it tonight for my cardio. My time was 26:58
    and 558 calories. I’m a new subscriber to live lean and have enjoyed all
    your videos so far. Great stuff, I may need to buy your workout series.
    Thanks again.

  12. Brad this is BADASS! i’m 62 y.o.a. and managed to make it to the last 4 on
    the jump lunges. My legs gave out but I will complete next time. Thanks
    for giving us all a tremendous workout. P.S. My legs are on fire.

  13. Wow what an amazing workout. I haven’t felt a burn like this in awhile. I
    am gonna incorporate this into my routine twice a week. two thumbs up!

  14. This is going to be my work out for today for sure. A littlr twist to the
    traditional lunges and squats with the ladder format. Can’t wait to do it.
    Thanks for the workouts guys. Appreciate it. 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *