Need a Total Body Workout? Keep It Simple.
The most effective way to make a change is to simplify your routine. A simple lean protein and a salad is a good meal.
Use a couple Total Body movements to get fit…
Simple. But not necessarily easy.
Using dumbbells in an exercise is a great way to lean down, build muscle, and get your cardio in at the same time!
You can use dumbbells in unlimited amount of ways. You can push, pull, and press. You can increase the weights, intensity, angle, speed, and grip.
You can get a Total Body Workout with using one set of dumbbells and one movement. Or string multiple movements together.
The same total body workout can be done anywhere, as a home workout or a gym workout. You can even take your dumbbells to the playground and get a good workout in while your kids play.
One of my favorite Total Body Workouts is simply Dumbbell Thrusters and Burpees. Simple, but powerful. These two movements are very effective at quickly raising your heart rate, getting you sweaty, and making your muscles burn. They also come with the added bonus of making you mentally tough, because they make you question why you started in the first place. Only to give you the greatest satisfaction of “Look at what I just did!” feeling. And that is very rewarding! Completely worth getting to the end of the total body workout.
When it comes to using dumbbell thrusters and burpees, you can structure it in anyway you can imagine. You can do a prescribed number of reps as fast as possible. You can try to keep going for as long as possible alternating each movement. Or do a number of reps for time and complete multiple rounds continuing to try to beat your previous scores.
So Simple. So Quick. So Effective. So Sweaty.
And it won’t take hours in the gym to get fit using these two movements. It is so quick you can do it before your shower in the morning or on your lunch break at work. Complete a good warm up. Get the total body workout started. And before you know it, you are finished and cooling down before an hour has past.
Here are multiple examples of how to get a total body workout using two movements and one pair of dumbbells.
This first one is included in my new Home Workout Program: Do Something
1. For Time:
Complete 15, 12, 9, 6, and 3 repetitions of each
Start a clock, counting up, perform 15 dumbbell thrusters and then immediate 15 burpees. Then continue right into 12 dumbbell thrusters and 12 then burpees. Finishing at the completion of 3 burpees.
Congratulations! That was amazing!
Now, record your time. And try to beat it next week
2. On The Minute
Perform 1 burpee and 1 dumbbell thruster on minute 0:00
On 1:00 perform 2 burpees and 2 dumbbell thrusters.
On 2:00 perform 3 burpees and 3 dumbbell thrusters.
Ect. Until you can no longer perform the prescribed amount of repetitions within that minute.
Record how far you got and try to beat your score next week.
3. 3 Rounds For Time:
25 Dumbbell Thrusters
15 Dumbbell Thrusters
Rest 1 Minute between rounds and try to beat each previous score.
Simple, Effective, Quick, but challenging workouts that you can do anywhere. At Home. At the gym. At the park. At a hotel. On Family vacation. Whenever, wherever. Simple Total Body Workout.
Get your friends and family involved to make it more fun! Challenge each other to become healthier and get sweaty together.
Want more dumbbell workouts?
Download my ebook, Do Something: Home Workout Program and Nutritional Guidelines.