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!
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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.

| The Ultimate Full-Body Workout |
Warm-Up: Perform 1 Round
1. Dumbbell Halo: 10 reps in both directions
2. Standing Dumbbell Reverse Fly: 10 reps
3. Standing Dumbbell Scap Raise: 10 reps
4. Dumbbell Romanian Deadlift: 10 reps
5. Single-Leg Deadlift Walk: 10 reps per leg
6. Dumbbell Goblet Squat: 10 reps
7. Plank: 30 sec.
8. Jump Squat: 10 reps

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

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68 COMMENTS

  1. I just did this workout and like it!!! I had more in me tho when i was done. It wasnt as hard as i thought it would be yea this is great thanks!!!! I added some extra squats and extra core work…

  2. Looking for advice. I can't get to a gym consistently so I'm not going to bother with a membership. I do have dumbbells to use at home. Could this workout be done 4-5 days per week? I'm 6'7" 250lbs. But I need to really lose some fat.

  3. Just tried this workout today and it beat me up pretty good. I was surprised because I workout quite frequently (4 days week and run a lot). Had me dripping sweat and my grip almost gave out. Definitely going to do this a month or two more.
    Thanks!!

  4. Using these exercises because I don't want to deal with the gym and don't have the budget and space for bigger set. Bought some adjustable dumbbells from Amazon $200 (adjustable in increments of 2.5 lb from 5-100lb per dumbbell).

  5. I got issues with my right knee. Squats are okay but any type of lunge movement or position is a serious issue. Any suggestions on alternative exercises one can do in that last string in the workout?

  6. …surprisingly hard to find videos of actual workouts and such. with like details of how to do certain movements.
    I like the sound of this but it wasn't very clear, and i see a nameof stuff but not like i konw them individually.

    but this is probably not for a starter person

  7. Try this work out: Make sure you are in the seated position…

    1) Pull out bag of Doritos. Doesn't matter which kind, they are all universal.

    2) Rip open bag of Doritos.

    3) Reach in bag and pull one Dorito out. Hang in there, it's getting tough.

    4) Place Dorito in mouth and move your jaw in the up and down motion.

    5) Wash it down with a cold beer/ soda.

    Do like, I dunno, 10 sets of 10. Minimal rest between each set.

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