The Perfect Set: 450-Rep Full Body Dumbbell Only Workout | Faster Fat Loss™

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0:00 A bench, a single pair of dumbbells, and this workout.

That’s all you need this week to ignite your fat burning metabolism and transform your physique.

Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. This week we’re taking advantage of an elite training technique, used by top fitness competitors and professional athletes to stay in peak shape year-round, with a 450-rep fat burning ladder challenge.

And the best part, you only need one pair of dumbbells and a bench to do it!

This is The Perfect Set: 450-Rep Full Body Dumbbell Only Workout!

Chug back your P.P.K., you’re gonna need it for this one, and then let’s get to work!

2:05 Workout Info:
For this workout you’ll perform 6 exercises in ladder-fashion.

Meaning you’ll perform 1 rep of each exercise for round one, 2 reps of each exercise for round 2, and so on until your 5th round, where you’ll perform 5 reps of each exercise - that’s the top of the ladder.

Then you’ll work your way back down, for the 6th round you’ll perform 4 reps, for the 7th round - 3 reps, until you reach the bottom on your 9th round, where you’ll perform just 1 rep of each exercise.

You should use a weight that is about 80% of your 1 Rep Max for Clean & Presses. So if you can Clean & Press 75Lb dumbbells, you’ll use 60Lb for this workout.

Your goal is to complete the entire workout in under 30 minutes, so push yourself and keep your rest times as short as possible.

3:00 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.

3:26 Exercise #2: Dumbbell Goblet Squat
Stand with feet slightly wider than shoulder width, hold one dumbbell at your chest, then as you squat down, go as low as possible, keeping your knees on the outside of your elbows and torso, then explode up driving through your heels to the top. Fast explosive concentric, slow controlled eccentric.

3:48 Exercise #3: Dumbbell Bent Over Row
Keep your torso parallel to the ground and brace your core. A little body english is ok on this exercise - but still keep the movement as controlled as possible. Row the weight up to your mid stomach, pulling with your elbows, and control the weight back down.

4:08 Exercise #4: Dumbbell Bench Press
Grab a pair of dumbbells, lie back on a flat bench, retract your shoulders, push the weights straight up explosively, stopping just short of lockout, then lower the weights slowly under control - remember, keep the chest up and constant tension on the pecs.

4:28 Exercise #5: Dumbbell Hammer Curls
Stand with dumbbells at your sides, curl both up at the same time with your wrists in a neutral position, like you're gripping a hammer. Squeeze your biceps at the top then lower back down under control, fighting the flex on the way back down.

4:46 Exercise #6: Dumbbell Skullcrushers
The key with this exercise is to keep your elbows pointed back about 30 degrees and lower the weight behind your head, rather than to your forehead - this allows for a deeper stretch and better tension on the triceps. Remember to fully lock out at the top for a peak contraction, and control back down.

And that’s this week’s Faster Fat Loss™ Workout! Congratulations on making it through this high-volume challenge!

5:16 Workout Recommendation:
Perform this workout 4 times this week, aiming to improve your intensity and time each workout to step up your fat burning results every time you perform it.

Until next time, keep training hard!

*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.

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◾ LINKS ◾
🔥28 Faster Fat Loss Challenge PDF ➞ https://bit.ly/3pIijfb
🎬 Day One | 28 Day Challenge ➞ https://bit.ly/3rM5uTy
🏋️7-Minute Full Body Warm up ➞ https://youtu.be/GUc0zkTJDO4
🍴 3x3 Faster Fat Loss Diet Plan ➞ https://youtu.be/tk0oQGdq7ZM
🔔 Subscribe for new videos every week ➞ http://bit.ly/BlueStarYT

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Видео The Perfect Set: 450-Rep Full Body Dumbbell Only Workout | Faster Fat Loss™ канала Blue Star Nutraceuticals