Dedicated to Muscle

Want to trade fat for muscle? You're not the only one! Gain some serious definition with this upper & lower body muscle builder workout. For this 40-minute routine, you will need a set of light and/or medium weight dumbbells and a step/bench. Complete 8-15 reps/exercise. Fight through each of the three rounds because that feeling of complete dedication satisfies both the mental & the muscle!

Exercises

Set 1: 3 rounds

Lunge to Shoulder Press

50 seconds

Rest

15 seconds

Dumbbell Right Split Jumps

30 seconds

Dumbbell Left Split Jumps

30 seconds

Rest

15 seconds

Down Unders

50 seconds

Rest

15 seconds

Dumbbell Side Lunges with Hammer Curls

50 seconds

Rest

15 seconds

Dumbbell Right Leg Squats

30 seconds

Dumbbell Left Leg Squats

30 seconds

Rest

15 seconds

Dumbbell Front Raises

50 seconds

Rest

15 seconds

Russian Twists with a Ball

50 seconds

Rest

15 seconds

Pistols

50 seconds

Rest

15 seconds

Right Concentrated Bicep Curls

30 seconds

Left Concentrated Bicep Curls

30 seconds

Rest

15 seconds

Dumbbell Side Bends

50 seconds

Rest

15 seconds

Right Bulgarian Split Squats with Dumbbells

30 seconds

Left Bulgarian Split Squats with Dumbbells

30 seconds

Transition

1 minute

Workout Discussion

02 Feb

Richard D.

terrific

13 Jul

Hanna T.

Loved this. I recommend for those who can't to pistol squats to do it on a really low chair. Good luck everyone :)

10 Mar

Fred G.

Rhianna, pistols take lots of prep and flexibility. Grey Cook has some exercises that will help you get there. I cannot do a full one but at my age, who cares.

12 Sep

Rhianna E.

I enjoyed everything about this exercise EXCEPT the Pistols. Apparently I am completely incapable of doing pistols bit everything else is great...it's a nice challenge for a novice weight lifter ☺

12 Jul

Terry O.

How is this a lower body workout when it has upper body exercises like curls and front raises?

11 Apr

Denise T.

I really liked this workout - it was challenging but not impossible. I was incredibly SORE for days after!!

Appears In

Weightlifting

Strength

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Top Choice for this Workout

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