Ultimate Full-Body Dumbbell Workout | Andy Speer
ฝัง
- เผยแพร่เมื่อ 25 มิ.ย. 2024
- Got a pair of dumbbells? Then you can do this circuit! Build muscle, gain strength, and get ripped with Andy Speer's ultimate dumbbell circuit workout. Just don't let go until the end!
► Total Fitness w/ Andy Speer: bbcom.me/3yvEAAf
► Get The Full Workout: bbcom.me/3yvECbl
► Full-Body Training Programs: bbcom.me/2DBghZO
00:00 - Intro
00:35 - Strength & Power Complex
01:45 - Hypertrophy Series
03:06 - Core Series
04:58 - Conditioning Complex
You don't need a gym filled with equipment to build serious muscle, strength, and conditioning. All you need is two dumbbells and a plan! I put together four complexes, each using nothing more than a pair of dumbbells and your body. Each complex will challenge you in a unique way.
Complexes are great because they force you to complete a high-volume workout in a short amount of time. The key is to hang on to the weight until you've completed all the movements. No rest until you've finished a round!
Once you've completed the warm-up, grab a set of dumbbells, and get your mind and some weights ready. The first time you do the routine, just work through each complex as best as you can, and don't worry if it feels a bit awkward or the weights you have aren't ideal.
If you have more than one pair of dumbbells available, you'll probably want increase or decrease the weight depending on the complex. In general, use as much weight as you can, but don't go so heavy you can't move well. Rest 2-3 minutes between complexes, and be ready to work.
| Complex 3: Core |
You may not see anything in the exercises listed below that screams "core" like, say, the hollow rock from my "Quick Total-Body Workout," but trust me, you'll feel these where you should.
To make this work as a complex, perform all exercises with your right arm, rest 60 seconds, and then go through the exercises with your left arm. Keep your core tight the whole time!
During the snatch, keep your core tight and posture solid, even when you start breathing heavily. When performing the farmer's carry, your body will naturally want to lean away from the weight, but try to lean into the weight to keep your torso nice and straight.
The get-up sit-up, or half get-up, is a great exercise for your core and far less complex than the full get-up. Keep your eyes on the dumbbell and your shoulder locked into the socket. Push through your heel on the bent-leg side. When doing plank rows, I like to elevate my nonworking arm on a dumbbell so I get a full range of motion and don't sell myself out on the bottom of the movement. Widen your legs, which will help your hips square to the floor.
| Complex 4: Conditioning |
The final complex in this workout will test your conditioning. It may not look like much, but if you spend a little time in a split stance, you'll see why I use this as a finisher. When you're in a split stance, keep that back glute really tucked and tight and your torso vertical while you do the hammer curl. Switch legs before moving to the shoulder press.
During the split switch, try to keep your hips as low as possible. You'll get off the ground a little bit, but you don't want to be jumping around a lot. The key is to move your feet quickly and keep your torso nice and vertical.
| Implementing This Workout |
Perform this workout twice per week for 2-3 weeks, resting at least two days between the workouts. If you like the results, keep going with it! Once the workouts start to feel static, add weight or reps, or decrease the reps. Do whatever you can to challenge yourself every time!
=============================================
| Follow Us |
► Twitch: bit.ly/2q1dttE
► TH-cam: bit.ly/1RSJFa4
► Facebook: on. 1lomhpr
► Instagram: bit.ly/1LzBxab
► Twitter: bit.ly/1RSJQlL
► Google+: bit.ly/1NRe8qu
► Pinterest: bit.ly/1OOZgY4
► Spotify: spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. - แนวปฏิบัติและการใช้ชีวิต
TIMESTAMPS:
POWER AND STRENGTH COMPLEX (5 sets of 3 Reps-90 seconds
between sets)
1. Dumbbell cleans 1:05
2. Push-Press 1:15
3. Dumbbell front squat 1:30
HYPERTROPHY SERIES (4 sets of 10 reps work each exercise,
then 60 seconds rest before you start again)
1. Dumbbell crush press 2:01
2. Bent-over rows 2:25
3. Reverse lunge (10 each leg) 2:38
CORE SERIES (2 rounds on each arm-4 exercises with one hand,
then 4 exercises with the other hand-2 sets of 10)
1. Dumbbell snatch 3:19
2. Farmers carry 3:37
3. Get-up sit-ups 4:00
4. Renegade row 4:23
CONDITIONING COMPLEX (2 sets of 10 per arm)
1. Split-stance alternating hammer curls 5:02
2. Split-stance alternating shoulder press 5:30
3. Split switch (2 sets of 20) 5:45
4. Squat curl to press (2 sets of 10) 6:14
are you god?
You are hero !!
1
Thanks for this - clicked the link to BB website and now they charge for plans? Use to be free!!!
Is This workout should be done every for better body
I started at 58 yrs of age, weighing 200 lbs...3 months later, I weigh 167 lbs and am 43yrs old. What a routine !!!!
Is this entire thing one workout or is it different workouts
@wizold sage what he meant was the health age not physical age obviously. You can Google for more info...
What a poutine !!!
You made me laugh hard
Is this routine one whole sesh?
I'm 53 and started using this workout 5 yrs ago. I would get lazy take months off then have to start again, multiple times. I never gave up, and 5 yrs later I'm now very disciplined. Went from 207 lbs to 155 and a six pack I haven't had for 34 years. I feel 19 again! I shared this workout with numerous people who also love it!
Awesome 👏
🤗🤗🤗
So you've done the same workout multiples times per week with no variations? Just this specific video?
Good for you!
Six packs by just doing this exercise
I have been working out 4 days a week through the pandemic using another app and thought I was in pretty good shape for my age. I did this workout on 22 February 2021. It's been 2 days and I can barely walk up and down my stairs. Thank you for this workout!
POWER AND STRENGTH COMPLEX (5 sets of 3 Reps-90 seconds
between sets)
1.
Dumbbell cleans
2.
Push-Press
3.
Dumbbell front squat
HYPERTROPHY SERIES (4 sets of 10 reps work each exercise,
then 60 seconds rest before you start again)
1.
Dumbbell crush press
2.
Bent-over rows
3.
Reverse lunge (10 each leg)
CORE SERIES (2 rounds on each arm-4 exercises with one hand,
then 4 exercises with the other hand-2 sets of 10)
1.
Dumbbell snatch
2.
Farmers carry
3.
Get-up sit-ups
4.
Renegade row
CONDITIONING COMPLEX (2 sets of 10 per arm)
1.
Split-stance alternating hammer curls
2.
Split-stance alternating shoulder press
3.
Split switch (2 sets of 20)
4.
Squat curl to press (2 sets of 10)
nice way to break the exercise down....
Thank you!
Michael 732 0
:::REALLY?The video was uploaded in July 2016You went from high school to end of freshman year in 4 months, LOLz! TROLL!
+Michael 732 Thank you - just check the rep count on the Core Series, that should be : ' ... 2 sets of 12' :
(2 rounds on each arm - 4 exercises with one hand, then 4 exercises with the other hand, - 2 sets of 12)
Finally an intelligent total body workout ( only twice a week , so we can do other sports or cardio ) which emphasizes on power, hypertrophy, core and conditioning under 1 hour. Perfect for athletes or martial artists
He wasn't joking when he said do this two times a week and rest for at least two days in between. Killer workout!
Roughly how long does it take??
You do this 3 times a week
Rest 4 days (doing light cardio 24 hours after this workout would be ideal)
Eat protein
@@christopheroflynn5217 You mean how long does it take to do this workout? For me, 1 hr 30 min to 2 hr. It's quite difficult. But hoping to get in better shape.
@@muhaiminzulkarnain5628 I took like 45 minutes but I skipped some and didn't finish some. I'm gonna try and do everything next time
Its a good workout if you do higher reps same amount of sets
Worked my way up from 30's to 55's on this workout; this is such an excellent one.
Y'all, not only is this a great workout, but it's also a great exercise in self-discipline and tenacity. Stick with this, everyone!
Lost 7kgs in 5 months with great muscle buildup. But then I discontinued for almost an year,, is it okay if I do that same thing( while tuning up weights as much as possible but same exercises) or change my exercises?
I just completed this and I feel amazing, it's a great workout for days when you cant go to the gym. I love this!
Although its been 5 years of this video being released, it still helps me today and many more people, Love it!!
@@minibertel6908 I definitely meant to say 5 years lmao my b
I did this workout and I thought I was going to die.
My dad had to carry me to my room (I'm 25) lol
🤣🤣🤣🤣😔
We need your dad's workout routune
😂😂
hey bro, how long does it take. It took me 1.5 hour for the program and 20 mins for warm up and Stretching
🤣🤣🤣🤣
Just now completed doing this workout.. i can feel the impact. Probably best workout I've done until now
Complex 1: Perform 5 rounds, resting 60-90 sec. between rounds
1. Dumbbell Clean: 3 reps
2. Dumbbell Push Press: 3 reps
4. Dumbbell Front Squat: 3 reps
Complex 2: Perform 4 rounds, resting 60 sec. between rounds
1. Dumbbell Crush Press from Floor: 10 reps per leg
2. Bent-Over Row: 10 reps
3. Reverse Lunge: 10 reps per leg
Complex 3: Perform all movements with right arm, then left arm, resting 60 sec. between.
1. Single-Arm Dumbbell Snatch: 10 reps
2. Single-Arm Dumbbell Farmer's Carry: 100 feet
3. Dumbbell Get-Up Sit-Up: 8 reps
4. Renegade Row: 10 reps
1:05
1:15
1:30
2:01
2:25
2:38
3:19
3:37
4:00
4:23
5:02
5:30
5:45
6:14
So in complex 1 I have to rest after doing all 3?
@@aluminum3668 yes
should i have to do all this exercises in one day ?
@@allentan3278 yea then rest for 1 day then do entirely like this for 1 week 1 day rest and 1 day workout
Amazing workout! Just completed it! Thank you!
I tried the first set, repeated many times, it was enough for the day. I was sweating like a pig, excellent workout. Will try the second set next. I’m 62 btw...
I loved this one. I was absolutely gassed by the end. Thanks for sharing.
I liked this workout. Got my heart pumping. Will be incorporating this into my Triathlon workouts.
Do the warm-up, all three complexes, and finally the conditioning/cool down exercises every Monday and Friday so far has been great. I’m still an ugly bastard, but I feel fantastic!
Edit: it's been 21 days. I can see my chest, arms, abs, traps , and body overall getting leaner and more defined. Even i can feel my triceps built a little and my upper body getting wider. Be sure to make time for at least 90 mins a day. Good luck and do your best!
I'm starting this workout now. Even though i'm only starting doing dumbbells workout for about 2 months using 2 x 3 kg dumbbells, i'm feeling like trashed now in the 4th series, especially those split switches. Don't forget them legs day, bro. I need about 1 hour to finish. Since i take a lot of breaks in between.
I'll be giving you my results in the next month or 3 weeks as he said. Thanks. I'll do my best!
Starting from 29/06/2020.
Hey Zanz, any updates on this?
Lucas he died of covid. rip
Brianna Armogan That’s not something to joke about I would think you’re more mature than that smh, pause before you post next time.
@@briannaarmogan6513 lol!! I laughed so hard
Can you give me your phone no
Straight to the point and no endless blablabla. A 7 min vid is the best. Thanks a lot.
Excellent i enjoyed with this work out
These videos are great. No bloat, just straight to the point!
Thank you...all my favourite dumbbell workouts in one video!!
I’ve just tried it, felt amazing !
"Dont rush through the rows " - Rushes through the rows
It’s fast forwarded lol
Joaquin Solis doesn’t look like it lol
Rows hurt so bad; I don't know whhyyyyyyyyyyyy (helpppp)
WoW imagine having to steal comments to get noticed on the internet
😂
Thanks for this video, it has helped me a lot since the first time I watched it about a year ago.
Complex 1: Perform 5 Sets of 3 Reps each, resting 60-90 sec between rounds
1:05 1. Dumbbell Clean: 3 reps backtoback
1:15 2. Dumbbell Push Press: 3 reps backtoback
1:30 4. Dumbbell Front Squat: 3 reps backtoback rest
Complex 2: Perform 4 Sets x 10 Reps, resting 60 sec. between rounds
2:01 1. Dumbbell Crush Press from Floor: 10 reps backtoback
2:25 2. Bent-Over Row: 10 reps backtoback
2:38 3. Reverse Lunge: 10 reps per leg backtoback
Complex 3: Perform 2 Sets x 10 Reps, all movements with right arm, then left arm, resting 60 sec. between.
3:19 1. Single-Arm Dumbbell Snatch: 10 reps backtoback
3:37 2. Single-Arm Dumbbell Farmer's Carry: 100 feet backtoback
4:00 3. Dumbbell Get-Up Sit-Up: 8 reps backtoback
4:23 4. Single Arm Plank Row: 10 reps backtoback
Complex 4: Conditioning Combo - 2 Sets, 60 seconds
5:02 1. Split Stance Alt Hammar Curl: 10 reps backtoback
5:30 2. Split Stance Alt Shoulder Press : 20 reps backtoback
5:45 3. Split Switches : 20 reps backtoback
6:14 4. Squat Curl to Press : 10 reps x 2 backtoback
Thank you
This Workout is great I’ve done a couple other ones too!Great Job Man definitely earned a new sub.
love this Workout man,
Love this guy! Worked with him on peloton strenght program.
Now im doing this and i love it.
Always great variety of exercises!🖤
I love your workouts! You just don’t talk too much u go right to the exercise explaining what to do!!! Thank u
This is honestly one of the best full-body workouts I've ever used. In terms of functional fitness it's my go-to for everything from climbing to skiing to basketball. As always, focus on form first, weight second. Form is everything. Be warned, this workout will take a minimum of 45 minutes to get through, but the bonus is that you need access to only a few different weights so even on a crowded day at the gym you'll be able to complete the entire thing with no issues.
I think you're doing it wrong. This guy did it in 7:18
@@stu7900 lolx
I think minimum can be 40 minutes if you push yourself hard enough
Dude this is unbelievable, thank you so much. It’s FREE! Insane.
When i got home from college i was so out of shape, I’ve spent most of my life in the gym yet when i got home i looked as though id never set foot in a gym before. When I got home i was browsing through TH-cam when this video just popped up in my face and just started playing i just laid in the back seat of my car and watched it over and over again. It was so motivating. I keep coming back to this video. When I feel satisfied with my bulk phase this will be perfect for my cutting phase. I will probably give it a shot at the beginning of next month
Muito bom! Obrigada 🙏🏽
I used 6 kg and 4 kg dumbbell because I am still a beginner. But this totally killed me. I finished this in almost 1 hour. I am planning on doing this again on Friday or Saturday. Thanks
I normally have to make time to workout now, so I did the first circuit with a pair of 20's and no breaks and it was👍! I will have time do each exercise tomorrow! 😀
This is the workout that made me a believer in Video workouts. When I'm pressed for time and looking for a structured workout ,I will pop this one in at home and get er done. Thank you for creating this.
What a great lesson!! Thank you!!
Mother of God! That "conditioning complex" at the end is absolute hell!
the last 2 destroyed me.
I've been doing this workout routine for six years now and this is the best workout routine I've ever come across. I always start my workouts with this routine using light to medium weight and then amp it up my isolated workout for the day, for instance if I'm doing arms then I use light weight for everything else and the arm part with medium weight of this routine then I start go heavy with my isolated arm routines.
I concur 💪🏾👊🏽
Great workout - buddy and I who are just starting out did this for the beginning of our second week and it felt like exactly what we needed. Also, great job explaining things quickly so we can consult your video mid-workout when we got a little confused.
Andy, thank you for a wonderful workout presentation.
Just did this workout for my bday. Ready for another year! :)
The best full body workout is burpees with dumbells. That's a burpee with a pushup, squat, then shoulder press. Guarantee ass kicker.
That would be brutal
Sam Rome It's good shit bro. If you have any bitch in you, dumbell burpees will make a man out of you
***** With dumbells, 10 sets of 10 but I usually incorporate them into a circuit training routine. Deadlifts, pullups then dumbell burpees. That will be one rotation. I do it 6 times
***** Deadlifts, if heavy, 6-8 reps. If light 10-15 reps. Pullups, as many reps as you can do.
I can't do one single pull up what should i do?
Thank you for sharing this!!!
Best full body weight training workout. Took me 1 hr 10 mins to finish the whole workout on the first day. Let's hope I get better and take shorter rest time. 🔥🔥🔥🔥
I love this workout !!!! since doing this i have seen great improvements !!!! thanks ANDY
Gain muscle, Loss weight. Thank you NextLevelDiet Im feeling remarkable as well as healthy.
I’ve been doing a circuit with dumbbells and it’s a really good workout. However I think this totally covers everything. Looking forward to trying this. Thank you.. 👍🏻
LOVE IT!!! Thank you for sharing, this is an AWESOME work out!
Dynamite dumbbell workout! Thanks folks!
Perfect at this time of ncov for hometraining will try this too
Hands down u can't dispute this is killer work out routine.i tried it and it's good total body work out. Good job man!!!.Post more inspiring videos like this
Perfect get-me-up routine, challenging, get me feeling pumped
Best, and toughest workout I've done, ever. Had to cut out the ab stuff cos I'm slightly overweight atm and I'd probably throw up haha. Feel pumped right across my upper body tho, which is the main area I'm focused on atm. Thanks dude.
Awesome workout video. I normally do 3 days in a week this at home. Literary I am getting results better then going to the gym.
EXCELLENT! THANK YOU, ANDY! 💪💪💪
Awesome workout 👏 thanks a lot for the video💪🏼
IBEST WORK OUT I HAVE EVER SEEN FOR FREE WEIGHTS, Full-Body Dumbbell Workout
I appreciate it
I've done it over a month exacly how andy showed it working on form as well as pushing out every rep i can see definition oxygen levels higher awesome thank you Andy Spears
Politics Now Does it increase muscle mass at all?
How often do you do these complexes each week?
How often a week? Twice?
Loving this workout, this will be my second time doing it.
I am for sure! My new dumbbells have come in over the last 2 days. I like this routine because no bench required. My new bench arrives Saturday. Wish me luck.
I feel like in shape just by watching this dube, awesome workout
Lmaooo
Watched video...workout complete
Excellent routine and very clear, succinct instructions. Thank you :)
Allenamento stupendo 🤩 Grazie 😘
Me first: Ok, 6 kg dbell will go easy...
Me at the renegade row: trying to lift my slipper in stead of dbell.
😅😅😅🤣🤣🤣🤣
Hahahahahahahahahaha
🤣😂🤣😂😂😂
This is an awesome channel. Straight to the point and no bs
I love this exercise...thanks
2:29 'don't rush through the rows' proceeds to go 200mph
Fr🤣😭 he trying to row to the other side of the Pacific ocean with that speed
Faster than the flash!! Indeed!
The problem with being faster than light is that you live in darkness
"I am speed"
I was looking for this comment lool
I did this workout a day ago. I'm trying to leave one day in between and do it again today. My body is questioning me lol, it is truly an amazing workout.
This is one of the best, if not the best, full body dumbbell workouts out there. It seems a bit shoulder heavy. Could toss in one more chest movement but otherwise I feel satiated and spent after this workout. Thanks!
Thanks for such a practical workout!
It was my first day today .
Following the warm up routine , I was only able to perform power and strength complex and hypertrophy ( including only dumbbell press and bent over ).
My heart rate elevated just by watching this video.
Great work out routine, thanks !
The best morning full body routine excercise 🥰🙏
I've been doing this for nearly a month. I see the definition in my thighs that I have been trying to get for months! Great workout but you must push yourself!
how often do you do it? Have you kept doing this workout since you commented a year ago? lol
Super I don't always get time to go to the gym and have two idles dumbbells ate home , this workout will be perfect.
This is Awesome!! Thank you so much 🏃♂️✌💯
Thanks for this video! I like this style of exercise 😁
Weights I used
1st complex : 50lbs
2nd complex : 30lbs
3rd complex:
30lbs snatch
50lbs farmer carry
20lbs get up sit up
20lbs rows
4th complex :15lbs
Elapsed time: 51 mins 47 seconds.
Those weights are each dumbbell or both?
@@hansinyo5872 each dumbbell, also my best time on this is arround 45 mins. And I do use more weight definitely love it for those days I don't want to really train I just go with this end up on the floor
@@maxi_rl8939 that's great bro! I just started the workout, hope I'll enjoy and gain some fitness from them. Do you still do this exercise to this day?
Great motivational video. I perform my rows a bit slower - but to each his own.
Great workout, great audio, great production value. Totally impressed.
YES! THAT'S KEY
First time I did the whole workout exactly as supposed to. Pretty proud!!
Good workout but your camera man needs to show the whole body when you are demonstrating the workout. This is not an action movie, this is supposed to be an instructional video.
sara der this is what american produced martial art films need to learn as well. Film the scenes showing the whole body, not just up close.
You are so correct.
sara der b cz VG see CV
You're right
Dear friend, it is indeed an action movie.
Amazing workout design my friend. I can tell you have part in the work in and out of the gym.
1QaQQq
Okay folks, just discovered this and while also trying to do keto last 2 weeks (7 lbs lost but 3 days plateau-ing as of today) I did my first attempt at this.... took me 43 min (i think i did it all properly) and my fitbit says i burned 397 calories. Can't wait to do it again and try to up the intensity. Thanks @Andy_Speer and @bodybuildingcom !
Hey ! Ok , so my last comment was 1yr ago lol. I've been doing this ever since and adding it to my current workouts. I love it ! At 60yrs young , it's a challenge but I complete it all and love showing up all the young guys at the gym lol !
Thanks for this video man, I need complete dumbbells exercises.
Great combinations and so versatile! Camera man did a great job with the closeups. I don't care what others say about him! This is not just an ordinary wrkt video, this is performix and a top fitness model is performing. We need all the close ups possible! ;)
This Complex Exercise always kills me! Love it!
Beautiful workouts
I'll try this 2mrw. Thanks for the upload.
In the mean time I need a tutorial on body paint. Fake my abs for the beach 🌴
I tought I was gonna die :P PART 1 I did it with 25 lb dumbbells, Its very exhausting & I wanted it out! But that wasnt an option. Love this kind of workouts, gets you sweating, counts as cardio too!
Thank you for this video. This complex is very good.
this is exactly what i was looking for! thx
I just did this at the house...and whew. Great workout and thank you for sharing. I will certainly add this 2 to 3 times a week!
Tried this workout yesterday after weight training for 5 months I wanted something a different. Made too the last complex and crashed after exercise one.....great workout.
You think this is a solid routine for someone wanting mass/muscle/strength or do you reckon more needs to be done?
@@burnedflowers2266 nope this is not solid routine for gaining muscle mass and strength go to gym its just half you can gain in gym but this is great routine in full body workout in just a short period of time
Hope i help you
Vincent thanks mate thats the advice i needed. I'm joining gym when I get to uni and ive found a proper plan. But this is just for strength because my arms are so weak.
@@vincentvargas1561 I am focusing on strength and getting toned. Should I skip the Hypertrophy part or do you still recommend it? I am not looking to bulk up since I am into dancing and aerials. So I've got to be fit and light. For reference, I am 5'6" and weigh 140 lbs (65 kg) and I'm looking to get rid of some excess fat. What do you suggest?