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Forget about boring treadmills or mindlessly gliding back and forth on an elliptical.
Dumbbells are faster, more fun, and more effective at burning fat.
Don’t believe me? Just watch and follow along!
James Johnson here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m running you through one of our iconic ladder challenge workouts (a technique used by pro athletes and physique competitors to stay lean and ripped 365 days a year). This is gonna burn fat, build lean muscle and skyrocket your metabolism up to 38 hours after you finish.
And the best part, all you need for this is a few dumbbells and a bit of open space.
So there’s no excuses - whether at home, or the gym - just grab your dumbbells and let’s get to work.
This is The Cruel Climb™: Full Body Dumbbell Ladder Challenge!
Let’s get to it!
For this workout, you’ll perform 5 exercises in circuit fashion.
You’ll perform this workout with an ascending and descending ladder style.
This means for set 1 you’ll perform 1 rep of each exercise. Set 2, two reps, and continue until your 5th set where you’ll perform 5 reps of each exercise. That’s the top of the ladder.
Then for set 6 you’ll perform five reps each exercise; set 7 - four reps each and continue all the way down to your 10th set where you’ll finish off performing just 1 rep of each exercise.
This means you’ll end up performing 30 reps each exercise and 150 reps total for the entire workout.
You should choose a weight that is about 60% of your 1 Rep Max.
This means if you can deadlift 100 Lb dumbbells, you’ll use 60 Lb for this exercise.
Your goal is to complete the entire ladder in the shortest time possible, so push yourself and keep your rest times as short as possible.
When you give this one a shot, 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.
Exercise #1: Dumbbell Deadlift
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 to raise to the top. 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, lower back down under control to the starting position.
Exercise #2: 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.
Exercise #3: Dumbbell Overhead Press
Setup, feet shoulder width apart - hold a pair of dumbbells at your shoulders, brace the core, squeeze the glutes and drive the dumbbells explosively overhead, then control slowly back down and repeat. Keep these strict and don’t bounce the weight up with your legs.
Exercise #4: Dumbbell Front Squat
Hold a pair of dumbbells at your shoulders, brace the core, keep the knees out, tracking in-line with your toes, chest up, back straight, and perform a full depth squat going as deep as you can maintaining proper form - then explode up through the heels returning to the starting position, slow controlled eccentric, fast explosive concentric.
Exercise #5: Dumbbell Push-up
Setup in a plank position with a dumbbell in each hand and your hands underneath your shoulders, feet together, body straight like a board - don’t allow your hips to sag or stick up in the air. Lower under control until your chest is just above the ground, then explosively push yourself back up to the top. Having the dumbbells in your hands will allow you to maintain a neutral wrist position throughout the exercise, just be careful not to let the dumbbells roll while performing these.
Congratulations on making it through this week’s Faster Fat Loss™ Workout!
Perform this workout just 3 times this week and you can completely replace boring traditional cardio sessions on a treadmill or elliptical and burn much more fat, in a lot less time.
#BetterByDesign #DumbbellChallenge #FasterFatLoss