The Five-30 Climb™: Dumbbell Only Ladder Challenge Ft. Rob Riches | Faster Fat Loss™
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- เผยแพร่เมื่อ 5 ก.พ. 2025
- Ever wonder how pro athletes and fitness competitors stay ripped 365 days a year?
For starters, they utilize some advanced training techniques to maximize fat burning results in the shortest amount of time.
Luckily for you, today I’m going to share one of the best ones with you, so you can produce similar results and reap the same rewards for your physique.
Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m running you through an intense ladder challenge workout that will skyrocket your metabolism and melt away layers of body fat, using only dumbbells.
So if you’re ready to train like an athlete and see the kind of results an advanced technique like this can produce, chug back your P.P.K. and get ready to sweat.
This is The Five-30 Climb™: Dumbbell Only Ladder Challenge!
Let’s get to it!
For this workout, you’ll perform 5 metabolic conditioning exercises in circuit fashion.
You’ll perform this workout with an ascending and descending ladder style.
This means for set 1 you’ll perform 1 rep of each exercise. Set 2, two reps, and continue until your 5th set where you’ll perform 5 reps of each exercise. That’s the top of the ladder.
Then for set 6 you’ll perform five reps each exercise; set 7 - 4 reps each, and continue all the way down to your 10th set where you’ll finish off performing just 1 rep of each exercise.
That’s 30 reps for each exercise - and that’s why we call this The Five-30 Climb.
You should choose a weight that is about 60% of your 1 Rep Max.
This means if you can clean & press 80Lb dumbbells, you’ll use 50 Lb for this exercise.
Your goal is to complete the entire ladder for a total of 3 rounds, in the shortest time possible, so push yourself, keep your rest times as short as possible, and share your time in the comments below.
As always, the complete workout is listed for you in the description below.
Exercise #1: Dumbbell Clean & Press
The Clean & Press is a powerful compound movement that combines a hinge, pull and press all in one to hit the back, shoulders, arms and core. Dip down, shrug the weight up to your shoulders, brace the core and drive the weight directly overhead explosively, then control back down and repeat.
Exercise #2: Dumbbell Stiff Leg Deadlift and Bent Row
Keep your back straight, chest up, push your hips back to get a full stretch in the hamstrings and glutes. Lower the dumbbells, keeping them as close to your shins as possible then contract your hamstrings and glutes to raise the weight back up explosively, maintaining the same angle with your shins throughout the whole movement.
Once you return to the bottom stretch position with your upper body parallel with the floor, row the dumbbells up to your sides focusing on pulling with your elbows, to activate your lats, lower down under control, returning to the starting position and repeat.
Exercise #3: Dumbbell Front Squat
Hold a pair of dumbbells at your shoulders, brace the core, keep the knees out, tracking in-line with your toes, chest up, back straight, and perform a full depth squat going as deep as you can maintaining proper form - then explode up through the heels returning to the starting position, slow controlled eccentric, fast explosive concentric.
Exercise #4: Dumbbell Curl
Stand with dumbbells at your sides, curl them up at the same time rotating your palm towards the ceiling as you raise to the top. Squeeze your biceps at the top then lower back down under control, fighting the flex on the way back down. Fast, explosive concentric, slow controlled eccentric.
Exercise #5: Dumbbell Floor Press
Set up like a typical dumbbell bench press but lie flat on your back on the floor. Control the weight down until your elbows touch the ground then use your chest to drive the weight back to the top, stopping just short of lockout, don’t clank the weights together at the top - keep constant tension on your chest.
Congratulations on making it through this week’s Faster Fat Loss™ Workout!
Perform this workout 3 times this week and you can completely replace boring traditional cardio sessions on a treadmill or elliptical.
You’ll also start to see and feel the difference a well-crafted metabolic conditioning workout like this can do for your physique.
And if you really wanna sweat, try stacking this workout with Blade®.
It’s designed to break down fat, preserve lean muscle, and boost your fat burning metabolism. So you can burn even more fat in less time.
🔥BLADE® 47% OFF + 2 FREE BONUSES ➞ bit.ly/3O6d1FV
We’re going to be giving away a free Blue Star Nutraceuticals gift pack. All you have to do is like the video, make sure you’re subscribed, and comment below with your favorite Blue Star Nutraceuticals product within the first 24-hours of this video going live. Then we will randomly select one of you as the winner. *Giveaway only applicable to residents of Canada or USA.
#FasterFatLoss #DumbbellWorkout #LadderChallenge
42 mins, killer set without a doubt but feels good to complete it! Thanks for these
Amazing job Brian! Keep training hard
Recently ordered Blade for weight loss plus started the ab workout video. The best ab workout ever!
Awesome to hear rm. Blade plus these Faster Fat Loss workouts and body fat doesn't stand a chance!
Great video! Excellent workout. Where is Trainer James Johnson? I have not seen him in any videos for a while. Thank you for another great video
Thanks for watching Lennon, James is working hard and competing in a few more shows this year, difficult to get stuff with all our athletes during the current ongoing Pandemic situation, as I'm sure you can understand, but we'll definitely have more coming with him and he's still training harder than ever!
@@BlueStarNutraceuticals Thank you for your reply. Definitely understand. Looking forward to the next video. Take care.
Was sent this video from a friend. Looking to try your products and follow each new workout. Thanks!
Awesome to hear Jimmy, Thanks for checking it out. Be sure to let us know how the workouts go when you give them a shot
Great Workout! Thx. ❤️👍👍👍 greetings to Jordan & Dave.....🤗🤗🤗🤗🤗
Thanks for watching Susana! Glad you enjoyed the workout!
Did this for the first time and it took me about 23 minutes. Great cardio, HIIT workout, especially if you are in a time crunch!
Awesome job Adam, glad you enjoyed this one. Be sure to check out the Faster Fat Loss playlist on our channel for new workouts like this every week 💪🔥
Blue star blade is the best product to compliment weight loss process with these workouts
Absolutely akshat, thanks for watching!
Will definitely add this new routine this week. My favorite workout has been the Dumbbell Time Crunch. Using the trifecta of Blade, Status and GH Peak went from weight 257 down to 225 in 3 months. Dropped two waist sizes and feeling great.
💪😎
That's amazing to hear Tradish! over 30Lb in only 3 months is incredible. Keep up the great work and let us know how the workout goes when you give it a shot!
@@BlueStarNutraceuticals thanks for the compliment 👍
Your videos and products are awesome. Will definitely give updates.
At 60 years old anything that you have or advice would be great especially in the bedroom. Thanks for including me in your offer E
3 best ways to maximize natural testosterone from a workout are training with heavy weights, using compound exercises and short rest periods. Follow the workouts on this channel and stack it with Status and you'll see a big boost in your performance and physique
I’ll try this workout tomorrow. Today is a rest day. I love the Blade and Blade Pm. I am subscribed. I’ve been a happy loyal customer for years. I like the fact you have a woman’s line as well. I love the omega three and Kindle.
Appreciate all the support Mo Wi, awesome combo with the Blade and Blade PM for complete 24 hour fat burning along with deep, restful sleep. Thanks for watching, and keep training hard!
a great workout .It took me 31 min to complete 3 rounds. It was so hard. Is it a good time?
Awesome job Madjido. 31 minutes is great, keep working on improving each week.
@@BlueStarNutraceuticals thanks. I will do my best
I love blade and status wicked stack!
Absolutely! One of the best for that lean, muscular look!
I don't know about any of your products (YET), but I just stumbled on this page and immediately subscribed.... Thanks
I did to
Awesome to hear Herv! Welcome to the channel, thanks for the support!
Great to hear Mark
Welcome Yoboy
My favorite is Blade. This work out will be in my schedule this week.
Awesome to hear Richard. Be sure to let us know how it goes when you give it a shot!
All products are amazing
Yes they are. Thanks for watching Yousef!
I have used Status & blade, plan on trying blade pm & ppk next. Love the workout, have helped change my routine during these crazy times
Cheers guys keep it up
Amazing to hear Cameron! The improved sleep with Blade PM is a life-changer!
My favourite TH-cam channel always ❤ love you from Dubai
Appreciate the love and support Saeed!
This sounds like a good morning routine before I head out to work.
Definitely. Give it a shot and let us know how it goes Walter!
Great video as always, It's leg day tomorrow so try this on Tuesday. I'm a big fan of the Crea-Tech capsules, I've gained over 6lbs of muscle in 3 months (even during lockdown), I'm looking better than I did in my mid-twenties. Couldn't recommend it enough!
Amazing to hear, Crea-Tech is definitely a top choice! Keep up the great work and be sure to let us know how the workout goes on Tuesday!
I use Status and GH Peak for evening thanks for the workout!
Awesome to hear! Hard to beat the sweet deep sleep of GH Peak and the extra natural testosterone and GH levels to keep you at your best!
I did it in 47 minutes, I was very, very sweaty and tired! excellent training!
Awesome job Luiz! Keep training hard!
I use Blade with my workouts! terrific products and these workouts are GREAT. I've lost 40lbs this summer. LET"S IT KEEP GOING!
Amazing to hear Walter! 40Lb is amazing! Keep up the awesome work
Trying this workout today! I love PPK, gives me the energy to get through these tough workouts. Thanks!!!
Awesome to hear Art! Be sure to let us know how the workout went!
I don’t have a favorite yet but I am starting a routine on Monday. This ladder dumbbell workout will definitely be in my routine. Blade does sound like a good product to start with as well as Iso-Smooth
Awesome to hear David, be sure to keep us posted with your progress and let us know if there's anything else we can do to help. If you haven't already be sure to check out or 3x3 Faster Fat Loss diet plan we have on the channel to compliment these workouts and your results th-cam.com/video/tk0oQGdq7ZM/w-d-xo.html
Please make a vedio on the topic that on which day we should train which muscle and with what exercise for fat loss and muscle building. At home.
All of these Faster Fat Loss workout videos are designed to maximize your fat burning results. And the breakdown for when to perform each is included in the video right after the workout. Follow these along with a solid nutrition plan, like our 3x3 Faster Fat Loss Diet Plan we have on our channel and you'll see some incredible results
The workout looks tough can’t wait to give it a try. My favorite is Blade and vitality, great stuff.
Awesome! Definitely important to take care of those micronutrients with vitality.! Thanks for watching, be sure to let us know how the workout goes Larry!
I love these videos I need variety in my workouts. I like using Blade.
Glad you enjoy them! That's why we release a new one every week! Appreciate the support, keep training hard!
Love blade great product
Awesome to hear Abel! Thanks for watching!
Completed all 3 sets in 39:46:60 mins using 10Kg dumbbells! Feeling good!
Awesome job! Keep getting better every week!
Done this for the second time and it took 37:44:70 mins to complete! A bit better timing than the first time(30:46:60 mins)!
Well well this a spicy little workout! Quickly humbled, good work! FYI for others, I have the shaker bottle, it’s perfect, I have tried the PPK, in orange and watermelon, both great although I prefer watermelon. Good pump for a workout. Tried the Status but unfortunately didn’t agree with me; that being said I wrote Bluestar and the customer service was incredible!! Can’t say enough about how easy it was. Also have the Post Factor, that was delicious as well. Love the workouts you guys produce. 👍🏻
Amazing to hear Trevor! Appreciate the support and feedback and glad you enjoyed the workout! Keep training hard
You make it look easy but I give it a go
Be sure to let us know how it goes Kevin! thanks for watching
Howdy Rob, Chris and Men @ BlueStar... as a newer member my Fav thus far is Status, but I also take it along with Elevate. So far so good.
However, my truly favorite item @present would be my United In Strength Tee... in RED!... "Raise The Bar". Keep on Rockin' in a Free World Gents! -JDO"C
Appreciate you watching and the support! Status and Elevate is a great combo for keeping those natural energy levels and focus at their peak while giving that extra boost to performance on top. Great stuff
Status has worked great for me!
Awesome to hear Gerald!
I use status vitality and roughage trying out ppk and videos thanks for the awesome product and keep up the great work
Amazing to hear Jeremy! What's your favorite flavor of PPK?
@Jeremy Briley 💯💪📦 CONRATULATIONS you are the winner of our Blue Star Nutraceuticals giveaway for this video! Please send us an email to info@bluestarnutraceuticals.com with your T-shirt size, full name, and shipping address so we can validate you as the winner and send you your free gift pack! Thanks again for watching and your continued support of the brand!
Right now i have the mango margarita and its delicious cant wait to try other ones
All exercises are very excellent and impressive and brilliant sirji and keep it up and keep going hard and be strong 👍👍👍👍👍👍👍👍👌👌👌👌👌👌👌👌👌💪💪💪💪💪💪💪💪❤❤❤❤❤❤❤👏👏👏👏👏👏👏🙏🙏🙏🙏🙏🙏🙏
Thanks for watching Rounak
42 mins.. it has to be the saddest time on here for 33lbs dumbells each.. atleast proud to have completed the steps
Doesn't matter how long it takes you now, it's about continually improving so the next time is even better. Awesome job making it through Bimarsh!
Status has got to be the best!
Absolutely! What's not to love about 434% more natural testosterone right?
@@BlueStarNutraceuticals best on the market as far as I'm concerned 💪❤
I love blade but I just got aminofast, and it’s unbelievable! I love taking it during the workouts! It tastes so good!
Awesome Ben! What flavor did you go with?
Blue Star Nutraceuticals I went with lemonade iced tea
@@benheyman4768 Awesome choice. Nice and refreshing, especially in the hot summer we've been having
Blade is my favorite product
One of the best! Thanks for watching Jess!
Loved the video.. Big like.. Already subscribed.. Been working out following all your videos helped me to loose 15 pounds...and reduce my waist by 3 inches... Favorite product is P. P. K... 👍👍👍
Awesome to hear Prosenjit! Keep up all the great work with the training and enhancing your physique. What's your favorite flavor of PPK?
@@BlueStarNutraceuticals.. Pineapple Mango.. 😊😊
Blade is awesome
Couldn't agree more Ron! 🔥
Been using Status!
Amazing, what have you noticed the most from taking it?
ISO smooth is the bomb
The best protein we've ever made! Whats your favorite flavor?
Blue Star Nutraceuticals triple chocolate
Ive said this before and I'll say it again. ISO smooth baby! Choclate caremel!
Awesome protein, awesome flavor!
Does the products work with ppl who have high blood pressure? Love the workouts it keeps me motivated!
You should always consult with your doctor/physician before making any dietary or supplement changes. We have fully transparent labeling and the research whitepapers right on the website that you can share with your doc to be sure.
Always looked at page and watched videos. Hard to lose body fat. Trying to transform body.
Well you're in the right place Shelton! Be sure to follow these weekly Faster Fat Loss workouts and check out our 3x3 Faster Fat Loss Diet Plan video for some extra help with the diet!
STATUS is what I started taking a couple weeks ago.
Awesome to hear Alain, how are you liking it so far?
@@BlueStarNutraceuticals so far so good. I was having headaches later in the day, not sure if related, but I lower my dosage from 3 to 1, then moved up to 2 has been going great. I am not big on taking supplements and prefer the natural way, but I decided to give this a try for some reason lol. I will report back when the bottle is empty, but so far I am liking it.
Blade is the best👍🏻👍🏻
Definitely, thanks for watching Ahmad
ISO Smooth!
What's your favorite flavor Keerthy?
Blue Star Nutraceuticals Been sticking to chocolate peanut butter but I love vanilla too :)
Just tried your workout. I was deceived! It breaks you when you hit the midway mark. Will want to do more than n anticipation of a better look!
From Singapore
Kishore
Thanks for watching Kishore! It certainly gets tough quick. Glad you enjoyed the video and the workout, keep training hard!
I have been following your workouts for some time now and I wanted to know how necessary is to to take blade or any other supplements while following these workouts
Supplements are exactly that Vijayratna, a supplement to your training and nutrition program. No supplements are necessary, however they can make things a heck of a lot quicker and more convenient to reach your goals. You can achieve great results with and without supplements, we just like to give our viewers and customers every advantage and edge they can get to help them achieve their ideal physique as quick as possible.
@@BlueStarNutraceuticals thanks for than. Also I had a doubt about how effective the fat burning workouts are for body recomposition for a skinny fat person?
STATUS my favorite
Awesome Santiago! What do you love most about it?
@@BlueStarNutraceuticals At 43 I have been able to put solid muscle and be in peak condition to throw down with any kid have my age💪
Whey protein powder, blade and status are my favorite supplements of blue star
3 of the best! Keep training hard Rounak
I just want to confirm that you need to do this ladder 3x??
Hey Shayna, during each workout, your goal is simply to perform the ladder once in as short a time as possible.
But for your weekly cardio, you should aim to complete this workout 3 times throughout the week.
Blue Star Nutraceuticals OMG. I must have had my Dummy sweater on yesterday.. I did the workout with35# DB. However o must be a gluten for punishment because I did the ladder 3x!!!!! I thought I was the weakest man alive because it took me 1:25:00 for all 3!!! I was like “ Show me the man that is doing all this work in 30 minutes. I guess at the end of the day I did!!
Going to do the “ civilian” one rounder 3x next week. Thanks for getting back to me!!
I want to try blade or amino fast i have been wanting to try it
Awesome Jerry. Thanks for watching
I have actually been doing this, and a lot more. Yet, I haven't seen any physical changes from 4 months ago. I've noticed increased strength, and stamina. Just no decrease in waist/gut size. Yes, i have also changed my diet. I use this [and a few more dumbbell exercises] after my flat bench and quad extension sets on the days I go to work. Then, do several other exercises on my days off. Do you have any other compound, and more physically taxing workouts you could recommend?
These Faster Fat Loss workouts are simply meant to replace your cardio sessions rather than your main strength/muscle building workouts. We have a ton of compound freeweight exercises meant to build lean muscle and a great series to start out with is the Progressive Overload dumbbell series. Here's part 1 of 5 to get you started: th-cam.com/video/SWPMT-iZmRM/w-d-xo.html
Also be sure to check out our 3x3 Faster Fat Loss Diet Plan to ensure you're eating right for your fat loss goals, you can check that video out here: th-cam.com/video/tk0oQGdq7ZM/w-d-xo.html
Follow these, and there's no way you won't see dramatic results in your physique. 💪🔥
For me, this is one of your most difficult, and best, routines, which is why I am going through it again - but I need clarification. In the video, Rob clearly states 3 complete rounds of the entire ladder = 1 workout. In your Repy omments, you state 1 round of the entire ladder 3 times a week. Which is correct? Thanks!
Not sure where you're seeing that in the replies, however you should complete 3 rounds of the ladder for one workout, and can complete the entire workout 3 times each week.
@@BlueStarNutraceuticals Thanks for the clarification; that's
how I have been doing the routine. My confusion was caused by your reply to Shayna Lake.
Just finished my 2nd time through; I am getting through in 37 minutes. Swigging Aminofast between rounds; Rob, what are good/elite times for completion of this routine??
Under 30 minutes is an awesome time to aim for! Great job pushing through though, keep up the great work
i've tried the work out and used blade i'm 65 years old is this ok for me
Absolutely, as long as you're listening to your body and training with proper form, it's great to stay active and healthy
So if your 60% 1RM is different for each of these excercises, you gotta have multiple sets of db's? Or u just keep going to the rack?
You can either have a few sets of dumbbells ready for you and waiting, or if you're in a public gym, can just go back and forth to the dumbbell rack.
Blade and roughage are grest
Absolutely! Love starting my day with Roughage!
Status, Blade PM
Such an awesome combo for lean muscle and deep, restful sleep
GH Peak
Best sleep of my life with GH Peak!
One of the Best ones if you do it right!! Good Luck lol
Absolutely! These ladder challenges start off easy, but do they ever get challenging quick!
Blade
Hard to beat the energy and fat burning power of Blade!
PPK
Amazing Nishant!
Ppk blade status
3 awesome products to keep you at your peak performance. What's your favorite flavor of P.P.K.?
Mango margarita
Aminofast
Amazing stuff! Always feel more energized throughout the whole workout with AminoFast
Blade is my favorite product
Awesome to hear Brent. Thanks for watching!
PPK
Amazing! What's you're favorite flavor of PPK?
@@BlueStarNutraceuticals pink lemonade only one i tried. They all look really good