Ultimate Full-Body Dumbbell Workout | Andy Speer



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!
â?º Total Fitness w/ Andy Speer: https://bbcom.me/2x5CQmk
â?º Get The Full Workout: https://bbcom.me/2ogI0Yy
â?º Shop Bodybuilding Signature Supplements: https://bbcom.me/2kbpRJt
â?º Check Out Our Workout Clothing: http://bit.ly/2YSe5Tm
â?º Premium Fitness Plans: https://bbcom.me/2keE0Wn

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.

| Complex 3: Core |
You may not see anything in the exercises listed below that screams "core" like, say, the hollow rock from my "Quick Total-Body Workout," but trust me, you'll feel these where you should.

To make this work as a complex, perform all exercises with your right arm, rest 60 seconds, and then go through the exercises with your left arm. Keep your core tight the whole time!

During the snatch, keep your core tight and posture solid, even when you start breathing heavily. When performing the farmer's carry, your body will naturally want to lean away from the weight, but try to lean into the weight to keep your torso nice and straight.

The get-up sit-up, or half get-up, is a great exercise for your core and far less complex than the full get-up. Keep your eyes on the dumbbell and your shoulder locked into the socket. Push through your heel on the bent-leg side. When doing plank rows, I like to elevate my nonworking arm on a dumbbell so I get a full range of motion and don't sell myself out on the bottom of the movement. Widen your legs, which will help your hips square to the floor.

| Complex 4: Conditioning |
The final complex in this workout will test your conditioning. It may not look like much, but if you spend a little time in a split stance, you'll see why I use this as a finisher. When you're in a split stance, keep that back glute really tucked and tight and your torso vertical while you do the hammer curl. Switch legs before moving to the shoulder press.

During the split switch, try to keep your hips as low as possible. You'll get off the ground a little bit, but you don't want to be jumping around a lot. The key is to move your feet quickly and keep your torso nice and vertical.


| Implementing This Workout |
Perform this workout twice per week for 2-3 weeks, resting at least two days between the workouts. If you like the results, keep going with it! Once the workouts start to feel static, add weight or reps, or decrease the reps. Do whatever you can to challenge yourself every time!

========================================­=====

| Follow Us |
â?º Twitch: http://bit.ly/2q1dttE
â?º YouTube: http://bit.ly/1RSJFa4
â?º Facebook: http://on.fb.me/1lomhpr
â?º Instagram: http://bit.ly/1LzBxab
â?º Twitter: http://bit.ly/1RSJQlL
â?º Google: http://bit.ly/1NRe8qu
â?º Pinterest: http://bit.ly/1OOZgY4
â?º Spotify: http://spoti.fi/1NRebm0

We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

Video Length: 07:18
Uploaded By: Bodybuilding.com
View Count: 9,125,610


Like us on Facebook:
Follow us on Twitter:


End Boring Workouts! Shop Now at Aviron!
End Boring Workouts! Shop Now at Aviron!
Free Shipping on 69+ Free Shipping on any orders over $69.
Shop Diet Direct and get free shipping now!


Other videos by Bodybuilding.com
Meal Prep In Under An Hour | Transformed
Meal Prep In Under An Hour | Transformed
There's no better way to get control of your eating habits, dial in portion sizes, and add predictability where before there was chaos. Get the Full Transformed ...
Video Length: 22:13
Uploaded By: Bodybuilding.com
View Count: 718,540

Jim Stoppani's Six-Week Shortcut To Shred Workout - Nutrition Overview - Bodybuilding.com
Jim Stoppani's Six-Week Shortcut To Shred Workout - Nutrition Overview - Bodybuilding.com
Get the full program here: http://bbcom.me/1QYQxRE Shortcut to Shred includes a precise, three-phase nutrition plan engineered to help you build muscle and burn fat for six solid weeks. Start...
Video Length: 18:44
Uploaded By: Bodybuilding.com
View Count: 534,621

Foundations of Fitness Nutrition | Podcast Ep 50
Foundations of Fitness Nutrition | Podcast Ep 50
Registered dieticians Douglas Kalman, Ph.D., and Susan Hewlings, Ph.D., pull up to the table to discuss what they ate for breakfast, and their new course ...
Video Length: 51:44
Uploaded By: Bodybuilding.com
View Count: 16,489

Featured Products
ChocoRite Sugar Free Chocolate Bar, Pecan Clusters (16ct)
ChocoRite Sugar Free Chocolate Bar, Pecan Clusters (16ct)

Low Calorie - 100 Calories Per ServingLow Carb - 2g Net Carbs*High Fiber - 15 gramsLow CholesterolNo Added Sugars16 delicious bars per box*g Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols ...

Our Price: 20.95

Rating: 5 out of 5 stars (5 out of 5)


WonderSlim Protein Diet Pancakes
WonderSlim Protein Diet Pancakes

7 Servings/Box WonderSlim Diet Hot Cakes are low in sugar and have very little fat, only 120 calories, while providing 12 grams of protein, a full 5 grams of dietary fiber and 25% of your ...

List Price: $15.95
Our Price: 13.55

Rating: 5 out of 5 stars (5 out of 5)


WonderSlim Pea Protein Snack Chips, Cool Ranch (7ct)
WonderSlim Pea Protein Snack Chips, Cool Ranch (7ct)

High Protein - 10 grams of pea protein per servingGluten Free and KosherOnly 140 calories per servingLow FatCholesterol-FreeLess Than 1 gram of Sugar ...

List Price: $14.95
Our Price: 13.55

Rating: 4 out of 5 stars (4 out of 5)


The Perfect Forearm Workout: 5 Best Exercises | Yatinder Singh
The Perfect Forearm Workout: 5 Best Exercises | Yatinder Singh
We all work really hard to build our Biceps, Triceps, Back and other muscles but generally do not focus much on our forearms.
Video Length: 07:47
Uploaded By: Yatinder Singh
View Count: 2,787,214

7 Effective Muscle Growth Exercises | Home Workout
7 Effective Muscle Growth Exercises | Home Workout
How to pump up the body? How to pump up muscles? how to build muscle? Muscle building exercises at home. In this video I will ...
Video Length: 02:43
Uploaded By: Tony Solo
View Count: 46,714

How To Avoid The Doctors Office For Good!! nutrition diet
How To Avoid The Doctors Office For Good!! nutrition diet
Give Sean of UnderGroundWellness.com a round of applause for yet another concise, entertaining and uplifting video on the foundation of health and disease, cell physiology. Please consider subscribing to Sean's Channel www.youtube.com ridgeline ...
Video Length: 08:51
Uploaded By: paulcheklive
View Count: 11,664