0:00 - Reducing body fat to reveal a set of washboard abs doesn’t have to take hours of boring traditional cardio on a treadmill or elliptical.
In fact, you can get better results in as little as 30-second bursts of intensity with a few dumbbells, if you know what you’re doing.
Luckily for you, I’m here to show you exactly how to do it.
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Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m running you through a high intensity interval training workout using only dumbbells to achieve rapid fat burning results from head to toe.
So grab your dumbbells and some open space, then get ready for one of the best physique enhancing workouts you’ll do all week.
This is The 30/30: Dumbbell Only H.I.I.T. Workout Challenge!
Let’s get to it!
1:50 - Workout Info:
For this workout, you’ll perform a circuit of 5 exercises in H.I.I.T. training style.
This means you’ll perform each exercise for 30 seconds all out, then have 30 seconds to rest and rehydrate with AminoFast™ before starting the next exercise.
Aim for as many reps as possible during your working intervals and focus on speed and explosiveness.
Once all 5 exercises are complete, that’s the end of round one.
Your goal is to complete 3 rounds back-to-back, making this a 15-minute, all out metabolic supercharger.
As always, the complete workout is listed for you in the description below.
Now let’s get this going!
2:30 - 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.
2:52 - Exercise #2: Dumbbell Alternate Lunge
Grab a pair of dumbbells and perform stationary lunges, alternating side to side. Keep your back knee just off the ground, explode through the heel of the front leg and keep moving constantly until all reps are completed.
3:08 - Exercise #3: Dumbbell Renegade Row
Set up in a plank position with a dumbbell in each hand. Body straight like a board, core braced tight. Keeping 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. Keep alternating back and forth and keep that core tight for the entire set.
3:35 - Exercise #4: Dumbbell Floor Press
Set up like a typical dumbbell bench press but lie flat on your back on the floor. 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 constant tension on your chest.
3:55 - Exercise #5: Dumbbell Curl + Overhead Extension
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 lift the dumbbells up behind your shoulders and extend your arms to full lockout overhead, squeezing your triceps at the top, lower back down to your shoulders under control, then rotate your palms back towards the ceiling as you lower the dumbbells back down to your sides, fighting the flex on the way back down to return to the starting position. Fast, explosive concentric, slow controlled eccentric.
4:38 - Workout Instruction:
Perform this workout 5 times this week and you can completely replace boring traditional cardio sessions on a treadmill or elliptical and burn a lot more fat, in a lot less time.
These Faster Fat Loss™ workouts burn 100s of calories while you perform them, and the combination of high intensity with resistance training, helps improve your lean muscle mass, boosting your resting metabolism, so you keep burning calories at an elevated rate hours, and even days after finishing the workout.
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.
Until next time, keep training hard!
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◾ LINKS ◾
🔥28 Faster Fat Loss Challenge PDF ➞ bit.ly/3pIijfb
🎬 Day One | 28 Day Challenge ➞ bit.ly/3rM5uTy
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🍴 3x3 Faster Fat Loss Diet Plan ➞ • The 3x3 Faster Fat Los...
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