35 Min BUILD & BURN Home Workout | Drop Set Dumbbell Workout + 5 Min Cool Down
This 35 minute drop set dumbbell workout is exactly what you need to BUILD muscle and endurance. If you've skipped the dumbbells workouts in the past, the I'm asking you to take a chance on this one. Strength training is incredibly effective at not only building muscle strength and tone, but the added weight places an extra amount of exertion on you throughout each of the exercises, resulting in more calories burned. This is key for losing body fat.
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Here's how this workout will go down:
– Each round consists of 3 exercises that are the same or similar movements.
– For most of the workout, the 1st exercise in each round will use x2 dumbbells.
– Drop to x1 dumbbell for the 2nd exercise in the round.
– Drop to bodyweight only for the 3rd exercise in the round.
– Each exercise is 20 sec, so you'll complete all 3 exercises each round without rest, for a total of 60 seconds, before taking a 20 sec rest.
– There are a few exercises that are the exception to this as we do some unilateral movements, but the 20/20/20 second format will be consistent throughout the workout.
Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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FREE HOME WORKOUT PROGRAMS
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WORKOUT DETAILS
Duration: 35 Mins + 5 Min Cool Down
Equipment: One set of dumbbells (I'm using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
Timing: 20 Sec Work x3, 20 Sec Rest
0:30 Lower Body Exercises
Sumo Squat Deadlift x2 DBs
Sumo Squat Deadlift x1 DB
Sumo Squat Bodyweight
Alt Forward Lunge x2 DBs
Alt Forward Lunge x1 DB
Alt Forward Lunge Bodyweight
High Squat x2 DBs
Goblet Squat x1 DB
Air Squat Bodyweight
Alt Rear Lunge x2 DBs
Alt Rear Lunge x1 DB
Alt Rear Lunge Bodyweight
5:50 Abs & Core
Crunches
Alt Cross Crunches
Prayer Crunch
Flutter Kicks
Reverse Crunches
Hip Lifts
Side Plank Dips R
Plank Hip Dips
Side Plank Dips L
9:50 Upper Body Exercises
Bent Over Row x2 DBs
Bent Over Row R x1 DB
Bent Over Row L x1 DB
Arnold Press x2 DBs
Arnold Press R x1 DB
Arnold Press L x1 DB
Bent Over Supine Row x2 DBs
Bent Over Supine Row R x1 DB
Bent Over Supine Row L x1 DB
L-Sit Shoulder Press x2 DBs
L-Sit Shoulder Press R x1 DB
L-Sit Shoulder Press L x1 DB
15:10 Abs & Core
Tuck to Extend
Sprinter’s Sit Up R
Sprinter’s Sit Up L
Leg Lifts
Alt Bicycle Leg Drops + Crunch
Extended Leg Circles
Oblique Crunch Kicks R
Crunch Kicks
Oblique Crunch Kicks L
19:10 Lower Body Exercises
RDL x2 Dumbbells
Single Leg RDL R x1 DB
Single Leg RDL L x1 DB
Bulgarian Lunge R x2 DBs
Bulgarian Lunge R x1 DB
Bulgarian Lunge R Bodyweight
Bulgarian Lunge L x2 DBs
Bulgarian Lunge L x1 DB
Bulgarian Lunge L Bodyweight
Glute Bridge x2 DBs
Single Leg Glute Bridge R Bodyweight
Single Leg Glute Bridge L Bodyweight
24:30 Abs & Core
Side Reach Crunch to Left Side
Tabletop Crunch (touch toes)
Side Reach Crunch to Right Side
Scissor Kicks on Elbows
Leg Extension Abductions
Butterfly Sit Ups
Oblique V Ups R
Oblique V Ups L
Hollow Hold
28:30 Upper Body Exercises
Chest Press x2 DBs
Ico Chest Press R x1 DB
Ico Chest Press L x1 DB
Chest Flyes x2 DBs
Ico Chest Flyes R x1 DB
Ico Chest Flyes L x1 DB
Alt Hammer Curls x2 DBs
Hammer Curls x2 DBs
Alt Hammer Curls x2 DBs
Alt Cross Body Curls x2 DBs
Cross Body Curls x2 DBs
Alt Cross Body Curls x2 DBs
33:50 Finisher
Thrusters x2 DBs
Single Arm Snatch R x1 DB
Single Arm Snatch L x1 DB
35:10 Cool Down + Stretch
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