Dumbbell Devastation: Full Body Fat Loss Workout Challenge!

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A pair of dumbbells and some sweat equity - more than enough to stay lean and ripped year-round.

Don’t believe me? I’ll prove it.

David Morin here from Blue Star Nutraceuticals and today I’m taking you through an extra-special full body fat loss challenge that will burn fat, preserve muscle, and keep your metabolism firing long after your workout is over.

This unique technique we’re using here is called the “ladder method”. It involves ascending rep patterns and is used by professional athletes and physique competitors to stay in peak condition year-round.

Think you can hang with the pros?

This is the Dumbbell Devastation: Full Body Fat Loss Challenge Let’s get into it!

This workout has 4 exercises that will hit every major muscle group.

Do each exercise 10 times for a total of 10 sets.

Use 50% of your 1 Rep Max.

In the first set, do 1 rep for each exercise.

In the second set, 2 reps for each exercise.

In the third set, 3 reps for each exercise.

Follow this pattern all the way up to the tenth set where you’ll do 10 reps for each exercise.

Your goal is to finish in under 40 minutes without sacrificing good form.

Alright, here we go!

Exercise #1: Front Rack Squat & Press
Hold a dumbbell in each hand at your shoulders, brace the core, keep the knees out and perform a full depth squat going as deep as you can maintaining proper form - then explode up through the heels and drive the dumbbells into an overhead press, lower under control and repeat.

Exercise #2: Pushup & Renegade Row
Set up in push-up position on a pair of dumbbells about shoulder-width. Keep your body straight like a board, brace the core, lower down under control then explode up to the top. Once at the top, keep your body parallel with the floor, row one dumbbell up to your side without twisting your body - pull with your elbow, squeeze with your lat. Then lower and repeat on the other side. Lower down into a pushup and repeat for the given number of reps.

Exercise #3: Deadlift & Step Back Lunge
Keep your back straight, chest up, head in a neutral position - brace your core and lock everything in before you begin the movement, then pull the dumbbells up, keeping them as close to your shins as possible using your hamstrings, glutes and low back. Remember, the arms are just hooks along for the ride, don’t pull with your arms, unless you want to end up tearing a bicep!

Once at the top, keep the dumbbells at your sides and take a big step back so both legs bend at 90 degrees. Keep your back knee just off the ground then drive through the heel of your front leg using your glutes and hamstrings to the top. Alternate side to side performing all the required reps for each leg.

Exercise #4: Mixed Grip Carries (10 Feet Lengths)
Grab a pair of dumbbells, hold one down at your side and the other directly overhead, then go for a walk. Each 10 foot length equals 1 “rep” for this exercise. So by the 10th set you’re going to have to drive that sucker 100 feet! Alternate arm positions each length to evenly work both sides. Keep the core braced and keep those legs moving.

If you’re still standing, pat yourself on the back - you made it through the Dumbbell Devastation: Full Body Fat Loss Ladder Challenge!

Now you know that sweat-drenched fat-burning workouts are possible even when all you have is a set of dumbbells.

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