The Five-15-Four: Full Body Dumbbell Circuit | Faster Fat Loss™

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If you’re not interested in burning off body fat, enhancing your physique and carving out your abs like never before - go ahead and close this video.

If you are though - grab some dumbbells and get ready for a hell of a time!

James Johnson here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m running you through a ferocious, full body dumbbell circuit guaranteed to fire up your fat burning and supercharge your metabolism to experience more rapid physique enhancing results than you ever thought possible.

This is The Five-15-Four™: Full Body Dumbbell Circuit!

Let’s get to it!

Before we get started, hit that subscribe button (http://bit.ly/BlueStarYT) and turn on notifications so you can follow these Faster Fat Loss™ workouts as soon as they’re released.

Now let’s get to work!

For this workout, you’ll perform 5 exercises in circuit fashion.

You’ll perform 15 reps of each exercise taking as little rest as possible until all 5 exercises are complete.

Once you’ve completed all 5 exercises, that’s the end of round 1. You will have up to 60 seconds to catch your breath and rehydrate with AminoFast™ then repeat the whole circuit for a total of 4 rounds.

5 Exercises, 15 Reps, 4 Rounds - that’s why this is called the Five-15-Four™

You should use a weight that is about 40% of your 1 Rep Max.

Meaning if you can curl and overhead press 50 Lb dumbbells, you’ll use 20 Lb for this exercise.

Push yourself and aim to get through this workout as quick as possible. When you do, be sure to post your time in the comments below and let us know how it goes!

As always, the complete workout will be listed for you in the description below.

Now let’s get this going!

Exercise #1: Dumbbell Curl + Overhead Press
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 press the dumbbells up into an overhead press rotating your palms out away from your face, lower back down to your shoulders, rotating your palms back in and lower back down to your sides under control, fighting the flex on the way back down to return to the starting position. Fast, explosive concentric, slow controlled eccentric.

Exercise #2: Bulgarian Split Squat + Lateral Raise
Grab a pair of dumbbells then perform a lunge with your back foot raised on a bench or platform, dropping your back knee so it’s just above the ground, as you lower into the bottom position, raise your arms out straight to your sides, performing a lateral raise. Your arms should be parallel with the floor as you get into the bottom of your split squat. Then push off the front heel explosively returning to the start position and repeat. Perform all reps on one side, then switch sides.

Exercise #3: Dumbbell Stiff Leg Deadlift + 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 #4: Dumbbell Floor Press + Skullcrusher
Set up like a typical dumbbell bench press but lie flat on your back. 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 tension on your chest then rotate your palms inwards and lower the weights down beside your head, keeping your elbows up. Press the dumbbells up above your head flexing your triceps at the top, then bring the weights back over your chest, lower under control until your elbows touch the ground and repeat.

Exercise #5: Dumbbell Wood Chopper
Keep your arms straight, holding a dumbbell, twist your body back and forth bringing the weight from outside your left knee to over your right shoulder - complete all reps on one side then switch sides, moving from outside your right knee to over your left shoulder, in order to evenly work both sides.

Congratulations on making it through this week’s Faster Fat Loss™ Workout!

Perform this workout 4 times this week to completely replace boring traditional cardio sessions on a treadmill or elliptical.

#BetterByDesign #FasterFatLoss #DumbbellWorkout

Видео The Five-15-Four: Full Body Dumbbell Circuit | Faster Fat Loss™ канала Blue Star Nutraceuticals