Ultimate Total Body Dumbbell Workout (BEGINNER TO ADVANCED!)
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- čas přidán 6. 09. 2024
- If you have a pair of dumbbells then you can do this total body dumbbell workout. From beginner to advanced, it doesn’t matter what level of fitness you have you will have a home workout option to help you build muscle and get in shape quickly. The key to this dumbbell workout is that it trades in workout length for intensity. You won’t have to work out for more than 20 minutes to get good results from this circuit.
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To start, pick a single set of dumbbells that you will use for the duration of this workout. Beginners should use somewhere around 10 pound dumbbells. Intermediate lifters can use dumbbells that weigh close to 30 pounds (give or take a few pounds in either direction). The most advanced will likely use a set of dumbbells that weigh around 50 pounds.
The entire workout is broken down into 4 rounds. Each round consists of two home dumbbell exercises with the first always being a variation of the renegade row. The goal is to complete 5 reps on each arm of the row, either staying in one place if you are a beginner or limited on home workout space or by traveling as you perform them as shown.
Once you complete those you then have to stand up and perform your exercise for 40 seconds. If you need to rest at all, do so in rest pause fashion keeping it as brief as possible. Once the 40 seconds are done you walk back to the starting spot and rest 20 seconds before proceeding into the next exercise in the circuit workout. No rest is taken between rounds in this circuit. After the entire circuit is performed, take a 2 minute rest and aim to complete the entire full body dumbbell workout a total of 3 times.
The workout is broken down round by round as follows.
Round 1:
Renegade Row March x 5 each arm
Dumbbell Thrusters x 40 seconds / Rest 20 seconds
Round 2:
Renegade Row March x 5 each arm
DB Sprinter Lunges x 40 seconds / Rest 20 seconds
Round 3:
Renegade Row March x 5 each arm
Close Grip Squeeze Ups x 40 seconds / Rest 20 seconds
Round 4:
Renegade Row March x 5 each arm
Dumbbell High Pulls from Floor x 40 seconds / Rest 20 seconds
If you can complete this circuit workout with ease, then consider either performing another entire circuit or just increasing the weight of the dumbbells that you’re using. The goal is not to simply get a sweat up by doing this. You want to feel as if you worked out and that your muscles are fatigued when finished. This is not simply a cardiovascular workout.
As for the muscles that you are hitting with this home dumbbell workout, there are many. The thruster is hitting your shoulders, legs, triceps and upper chest. The sprinter lunges are best at recruiting the muscles of the posterior chain like the hamstrings and glutes. The close grip squeeze ups are an intense pushup variation that will really light up the pecs while making the triceps do a lot of work. Finally, the high pulls will hit the traps, shoulders and muscles of the upper back not to mention the quads. The staple exercise of the renegade row is great at hitting the lats and mid-scap muscles while placing a heavy emphasis on the core and biceps.
If you give this a try, please be sure to let me know how you liked it in the comments below.
The key to building muscle at home with dumbbells is to know the right exercises to perform. This total body workout is going to allow you to hit every muscle in your legs, back, chest, shoulders, arms and core with just 5 carefully selected dumbbell exercises. It's time to start building muscle at home without having to spend hours trying to do it.
If you are looking for a complete program to give you every home workout you need to do without even requiring a set of dumbbells to perform the exercises, be sure to visit athleanx.com and check out the XERO program. Build ripped athletic muscle in just weeks following the meal plans and daily workouts provided.
If you want more videos on the best dumbbell exercises for total body and total body workouts that can be done at home, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
If you don't have access to dumbbells but still want an effective total body workout that you can do at home, I have put together the PERFECT home workout that anyone can do! - czcams.com/video/vc1E5CfRfos/video.html
I imagine I can replace some exercises with another type of exercise as the pull up, deadlift, snatch and power clean
Round 1
1:00 DB death march - 5x each arm
1:22 DB thrusters - 40 seconds
{ 20 second rest }
Round 2
1:00 DB death march - 5x each arm
1:55 DB sprinter lunge - 40 seconds
{ 20 second rest }
Round 3
1:00 DB death march - 5x each arm
2:07 Close grip DB pushups - 40 seconds
{ 20 seconds rest }
Round 4
1:00 DB death march - 5x each arm
2:50 DB high pulls from floor - 40 seconds
{ 20 seconds rest }
Repeat the whole workout 2 times
Repeat 2 times? I thought 1 and add 2 times, so we habe 3 rounds, or what :) But always thanks for your good job here
@@landixus yes it is 3 rounds. When he said repeat two times, it means 2 more times without including the first time ✌
How many times a week should I do this workout?
Legend 💯
Thank you
I'm a 73 year old woman doing weight training....can't tell you how many of your workouts I have incorperated into my workouts with super success!! Thanks! Don't forget us gals out here! I will definately try this one Monday's workout!
Linda Barnes pls post would love to see
@@ashleydaniel4236 I will try.
Legend over here guys
Hats off granny , wish. You a fit long life
GOWAN LINDA!
Hey Jeff I've a suggestion for your Comment Q and A- You should note the best questions you get through your comments and make a monthly video addressing those questions,it would promote people to be more engaged and adding productive questions as well as give you more content to make and a better connection with your followers! What do you think about this Jeff?
Looks to me like he agrees :D
Perfect suggestion
Yesss
But every comment is ..
How anything you do kill your gains 🤣🤣
Agree 👍👍
Round 1
1:00 DB death march - 5x each arm
1:22 DB thrusters - 40 seconds
{ 20 second rest }
Round 2
1:00 DB death march - 5x each arm
1:55 DB sprinter lunge - 40 seconds
{ 20 second rest }
Round 3
1:00 DB death march - 5x each arm
2:07 Close grip DB pushups - 40 seconds
{ 20 seconds rest }
Round 4
1:00 DB death march - 5x each arm
2:50 DB high pulls from floor - 40 seconds
{ 20 seconds rest }
Repeat the whole workout 3 times
everyday?
@@adrianvenida7717 yes
@@adrianvenida7717 No you do not have to do it everyday lol. Every other day, 4 days a week will work just fine. You don't want to get burnt out.
@@foreverdm7000 thank you 😘
is it worth adding hiit training to this workout routine? Because this looks similar to it
Thanos looks at Jeff: perfectly balanced, as all things should be
As all men should be lol
Except for his calves
Infinity War Secret Ending
Thanos: "Jeff is inevitable"
Some say jeff does his workouts with each arm on a different side of the equator to prevent muscle imbalance
Well Jeff´s arm to calf ratio aint really desirable to be honest.
Jeff is the type of guy to scroll through the comments with two hands to prevent muscle imbalances
Lol lol
Lol
Lul
Lul
*NEW “FAST ACTION” Q&A* - Got a question about training or injuries that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Talk about costochondritis
Workout for all small neglected muscle s
You are the best , jeff cavaliere ❤️
How do you grow a fitness CZcams?
I wish you make a video of push pull leg with sets and reps.
You barely talk about this😅
First day impressions:It arrived in a waist high box. czcams.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
That's the shortest video I've ever seen of Athleanx
I think it was the intention. Jeff is trying new things.
He was rapping the entire time lol
@@khalil7011 Jeff Cavaliere, quicka than Twista
High intensity, short duration!
Then you haven't seen his porno
I really like this video style. Short, sweet and to the point. Ten minute lectures are good for in depth topics, but I think this condensed style is cool too.
i agree
I like how Jeff says he takes rests so that we feel better
Because that's what heroes do.
Fax
Rubbish. He takes rests to make the dumbell feel better !
S77LOM LOL!!!!!!!
I did it, it was amazing, thanks Jeff!
How long did you do it to get fit
How long it take u?
@@Pro1938ftc3ch Most workouts will give you noticeable results in around 4 weeks, at least when combined with good nutrition. But just an FYI there are no get fit fast tricks, if you want to get fit and stay that way you have to make working out part of your daily lives.
@@tomfoolery7797 are you doing the workout?
@@Elijah-Bravo Yes, although for the record just started doing this particular workout a week ago. Needed something to break the monotony of doing push/pull split variations.
I did this with 25 lbs and it totally kicked my butt. Great workout. Looking forward to finding other workouts like this one that I can mix in to my training each week.
Hahaha same. I got to the "end" but then Jeff Cavaliere Athlean-X said rest 2 minutes and then repeat it. Two more times. To be fair, I did some exercises before getting into this, but this is def going in the workout playlist
Thanks Jeff...
For the coaching.
So guys, I am now a physical therapist and a certified strength coach.
Question: when is "increase your dips in 22 days" coming?
Just do dips instead of pushups on the testing days. On the non testing day’s keep the same exercises for triceps and shoulders and do the chest focused pushups on an incline to hit the lower chest
1:19 dumbell thruster: 1 min
1:44 dumbell lunge: 1 min
2:05 push ups: 1min
2:47 high pull : 1 min
While other channels are talking trash Jeff delivers quality vids week after week. That's the reason he also looks better than Greg deuchette even though that guys on the juice, and it's better why he looks better than anyone else as well. Head down, not listening to the haters, always going, and he's got 10 x the subs of anyone just because of that. We all love you Jeff, who cares what anyone says.
This workout looks intense but really well put together! No one puts together better workouts then Jeff! All his programs I’ve done are amazing and don’t ever wont to train any other way. Thanks Jeff for making training this good!
Don't bother wasting your time looking at other experts or trainers. This guy is all you need. The best on youtube
Just finished two rounds of this with 20lbs thinking I'm almost intermediate..death march made literal on last round. Recommend 👍.
@Mr. Leaf First this is a CZcams comment , I got destroyed by this yesterday(35lb)and don't do nearly enough cardio for my goal so that will have to change . Now to your question as best as my unqualified ass can answer . If you wanna run the same day, run after simply to not be fatigued with heavy weights over your head , now if your goal is muscle gain i think you gotta work a bit harder and longer then this ( I packed on some curls and extra push ups because it didn't feel complete ) also check Jeffs previous videos on this if I'm not mistaken cardio has an effect on muscle growth . If you goal is to be a better all around athlete with a strong physique and solid steady state cardio do this and run after . Remember that cardio is not just cardio being able to run a marathon (a one day goal that gains in urgency as i am now 30 :o ) and being able to go 5 rounds in a boxing ring or play a tennis match require different training , so train for the actives you want to perform in mind . Now should you do this everyday , if you are at a fitness level that you are comfortable with and don't want to go any farther , if you have a weight set you are comfortable with and can perform this and not be sore the next day go ahead and do it everyday it should be solid maintenance especially with a run you are comfortable with . However if you perform this exercise and are sore , make sure you sleep well and respect sore tendons let those rest for sure , it is my understanding (and I could be wrong ) that working sore muscles can be detrimental for size gains , but it might be fine if strength and athleticism is your goal( just CZcams AthleanX working sore muscles , any info Jeff give that conflicts with mine take Jeffs advice as mine must therefor come from misunderstanding ) . Hope that helps :)
@Mr. Leaf I'm doing this as a Day 3- Full Body routine after Day 1- Upper Body and Day 2- Lower Body workout. Honestly I'm still experimenting with workouts to find what suites my goals most. But yes, if you've a bit of layers you wish to burn off, running after this is a plus. Just not long runs if you want to maintain ur muscles and only wish to get your blood pumping further. That's my opinion at least. But if you're still lost, Jeff Cavaliers the man to look to if you want answers 👍. GL
I'm going to try this later for 3 circuits of 35lbs, 25lbs, then 15lbs.
I've seen this channel about 3 years back. I never forgot it.
Now I've actually went and bought myself dumbbell/barbell set totaling 70kg..
I think I'll start with basic but dynamic exercises like you show.
Lets do this.
Me:does the dumbell death march
Neighbours living below:im gonna kill the guy
*Laughs in ground floor apartment*
Laughs in my own house
cries in house with basement
Laughs on the road
You better stop that!!! I can’t freaken sleep..:
Love how short and simple this video was, almost like an ad
*Me: Ordered dumbbells yesterday*
Jeff:
Ordered some 2 weeks ago lucky lol
me too! i ordered dumbbels 1 week ago and from that time jeff is uploading dumbbell workouts.....he listens to us!
I'm thinking about to buy dumbbells too and suddenly this video came out.
Jeff is really understand what his audience needs and it's kinda scary lmao
@@mrhagane1 you are from japan i think?😊
Its called Google buddy...
Aside from whipping me back in shape after being sedentary this past year - full body workouts like this really help ease my panic disorder. So a bonus hell yeah for the mental wellness this one gives me! (I'm always stressed about my cardiovascular health despite being told I'm healthy, but this kind of workout makes me feel like I'm doing some good for it which relaxes my stress levels. Mental health is a bitch and I feel like a lot of people sleep on just how good kicking your ass in a workout does for your brain).
Fantastic workout! It was a killer. After the first round, I had to do a gut check. Thanks for putting this out there. For the past 40 days, I've been using your free workouts M-F. I'm down 11 pounds and have a lot more energy and seeing gains in strength. A huge thanks! The reward for reaching my goal weight...I plan on purchasing one of the Athlean-X programs.
I've lost soo much body fat from the culmination of Jeff's videos. I am in the best shape I've ever been in my life (I've always been fat, or times where I've been super skinny)
I've gotten soo much from Jeff, that I really felt the need to support him some how, didn't need his programming ( I feel, but I probably do need it anyways) so I started buying his supplements, pre and post workout.
Just wanted to give my thanks to everyone at Athlean-X and to Jeff himself.
You've changed my life for the better.
I'm transitioning from four months of cardio to strength training and this is perfect for me. Thank you!
Just completed and I am writing this from the grave. Thanks for the killer workout.
I came into 2020 ready to and signed up for my first bodybuilding show and in the best shape of my life. When the gyms closed last year cause of Covid I allowed myself to get lazy and now haven’t worked out for the better part of a year. I did one circuit of this workout with a pair of 15 pound dumbbells and was winded, after merely one circuit. It’s somewhat discouraging knowing how fit I used to be. But I will persist, thanks for the workout Jeff definitely an intense routine.
Jeff: Your whole life is wrong! Here's how you do it....
😂😂
jeff, you don't know me. I've seen almost all of your videos. I just came across a video on youtube of someone talking about fake weights in your videos. now I don't believe that's true. so I want to wish you strength and don't care what other people say about you. your videos have helped me a lot and they still do. keep your head straight.
Simple, but sinister! I've used this workout the last 3 days and I feel amazing.
I'll use this workout to get my family motivated Jeff. Keep doing what you do.
Any results
Thanks for this. Former landscaper / hardscaper now desk jockey. At 42 my ego has me convinced I'm in way better shape than I am. I am 6'2" 160 lbs. Did two rounds with 15 lbs. I'm spent, but will continue attacking this. Thanks for being informative and comprehensive on muscles hit as well as training for age / exercise related injuries.
I have 2 dumbbells at home and do kind of the same exercises with them all the time (only curls, to be specific). Your video gave me a lot of new and great variations.
I like the way you show the push ups for beginners and wide bench dips .. It is so useful for my shoulder get injured. I do it easily now..
Currently doing this workout around 3-4 times a week with a few additional exercises as well afterwards. Feels great!
Did you notice any gains so far?
@@WarTurtle007 I don't understand why people dissapear after making such comments. It happens all the time :)
@@siddmishra7500 bro you okay?
@@jamesbalbutin6796 yes I am
Hey Jeff, just wanted to say that I did the workout yesterday, feel completely destroyed today and I’m ready for doing it again tomorrow!
Hey Jeff, I actually have two questions:
1. The situation: I miss a training. Lets say I train Mon-Fri and I could do my Wed workout. Should I just shift the rest of my workouts this week and train Thu-Wed-Sat, or just skip the workout?
2. Recently I had a meniscus surgery (a resection, nothing serious). What exercises would you recommend to start from and what to avoid in the future?
Thanks
don't skip, push it a day later
@@steppbrooEFT Do you mean that we do 15-20 minutes workouts everyday? That's what I have been doing the last two weeks plus other leg exercises. I am completely new at this exercises and hope for significant gains in three months.
Dennis Tchen What are you goals for your body? To put on muscle? Rest days are important if that’s the case.
@@stitchowi I am 65 years old so my body can't look like you young folks even if I had the means to achieve optimal results.
Yeah, weight gain, mostly on the upper body. I don't overdo it with 15 -20 minutes a day with the exercises Jeff prescribed. I got a set of dumbells, and I use 15 lbs for now.
@@vaiolover1997 take ur time. Have ur rest days . Eat correctly. Results will come by time if those things come. Ur already 60 so i guess get in good health first ,once ur body breeze through the routine then slowly staking up resistance to get that good bod.
oh my god - this really kicked my butt.
so simple but so hard if you really keep close to the intervall numbers.
i really really like the simplicity of it.
When you featured the one legged monster, I learned about the dumbbell high pull. Very valuable exercise
This is so intense and I LOVE IT!!!!!!!
I consider myself beginner but used 10 kg dumbells as those are the only ones I have. Willpowered myself through this and although my legs are shaking, standing is hard and i lowkey feel like throwing up, this felt so great and I will for sure be doing this once a week every week.
Got tired of all the fancy diets and complicated advice at the gym and started pushing it to the limit in the garage with blood SWEAT and tears got in better shape than ever!!!
U wrote the same thing yesterday on Chris heria channell...
Shredder1997 He is probably trying to get subscribers without asking directly for subscribers.
By complicated advice, you mean everything that comes out of Jeff's mouth? No wonder you people keep beating around the bush all these years and wonder why you lot get no gains.
@@pyophyo8901 says the dude with 6 chins and who has never seen his feet in 10 years LOL
@@sylviaturner4746 right 😂 gtfoh 'rael'.
I recently got the powerblock elite exp's and i've been following Jeff and Athlean-X for a few years. I'm getting back into exercising from falling off the bandwagon was looking for a full body dumbbell routine to get my back into the swing of things while i'm at home. This is perfect. Thanks Jeff and Athlean-X Team.
An awesome fullbody workout scaled to three levels of strength in a 3'40" video. Insane. You gotta adore Jeff!
I saw your video on growing biceps, I train them just like you told and the results are unbelievable.
Let the world say what ever they want to, but your techniques are really helpful.
Thank You 😊
Whenever I do push-ups sometimes my right hand's joints start paining just after doing 3 to 4 push-ups , I basically do 30 to 40 push-ups at once
You could just be placing too much of a compressive load on the wrists and hand joints. Try this. Spread your fingers slightly when you place your hand on the ground. This will engage more of the intrinsic muscles of the hands rather than simply relying on the load of the joints. With the extra support, the pain in the hands should go away!
Try balling up your fist and do your push ups that way
Have you tried doing pushups with dumbbells only? I hada similar issue as you but switching to dumbbells removes that bent wrist angle that occurs with normal pushups. With dumbbells, you'll be a bit higher off the ground so you'll have a deeper stretch in your chest and longer lockout. So you'll probably do a bit less than 30-40 as you normally did, but your wrists will thank you!
portalgh0st I found that by doing push-ups on my fist greatly reduced the stress on my wrists
@@cosmyccowboy I've tried that before and I didn't like how it felt on my knuckles. Holding dumbbells feels much better to me. But if you don't have dumbbells and it feels fine on your knuckles then it's definitely a good alternative.
This guy doesn't stop...Jeff's a legend
I admit. I came straight to the comment section because this is the earliest i have been to a Jeff's video.
jup same. came in at 335 views, felt weirdly great :D
Samee
Yeah I was in the middle of my other Jeff workout when I saw the notif
Thanks. I love the full body stuff that I use somewhat as cardio training. I am finally seeing the replies by you. I don't know what I was doing before, but now they seem to be popping up as a look down thru the list. probably just me - too bad there isn't a "find" option for this. Thanks again for your time Jeff (and Jesse) - your hard work is appreciated, and so useful. I have been getting these short videos amazingly free for like 2 years now and I feel like now it is time to pony up some $ for a program just to not feel guilty. I am sure one would help, I just have to figure out what program is best for a guy over 50 with dumbbells and a bench.
Rounded dumbbells make me feel like I'm gonna slide forward when I left one during the death march lol
Yes! But it's great stability and balance training.
This is the best fitness channel on CZcams not only authentic information but the transparency
Hello Jeff,so here's my question- In this period I've been working out my abs a lot in the home alongwith the lower back every now and then. You said we can train abs everyday but how often can we train the lower back? Also can they be done on same day and what should we workout first abs and then lower back or lower back and then abs? Looking forward to your reply 😊
was asking myself the same a lot lately
Thanks for the question, and for being one of the "early viewers"! I would not recommend training the low back with as much frequency as the abs. For this reason, I don't believe it's a good idea to train them with abs "all the time" since I do suggest daily ab training. That being said, the low back is best trained 3-4 times per week with high quality (as opposed to high quantity) reps. Even just a few sets is enough to strengthen the area while still respecting the fact that the muscles will get a good deal of overload from your regularly scheduled workouts. If done alongside an ab workout however, save the lower back work for last! If you pre-fatigue the area and then lose form on your regular ab exercises as you fatigue...you'll place the lower back at higher risk of injury. Do the abs first. Then focus on those high quality reps for the low back with nothing left to perform in that workout.
You can do something called hyper extensions, or supermans; your lower back, I believe, is also passively trained through other exercises like standing bent over rows, deadlifts and etc. In terms of frequency, to my knowledge I believe it's best to train it every other day
@@athleanx do you know everything
@@athleanx thank you 😊
I don’t know how anyone dislikes his videos. AthleanX has drastically changed my body.
Dumbells at Jeff's gym: Ahh s**t, here we go again!
Sir, I feel very lucky to find your channel in today's fitness world because all your videos are specially crafted for the beginners following professional exercising techniques in a very simple and easy manner. Thanks for sharing your knowledge & experience to the world !!!!.... You are a great guide especially for a beginners like me .
I have a shoulder pain, every time I train it gets inflamed and to reduce the swelling I take anti-inflammatory but after a while it will get back again, pain is right in the front middle of my shoulder in the rotator cuff I believe
Remember, your goal should never be to seek out the SOURCE of your pain but to identify the CAUSE of it. With your continued return of your pain you haven't quite figured out the source. My best advice would be to see a quality physical therapist who could assess you and get you on the right track. Once known, then it becomes much easier to prevent this from ever happening again.
Most probably a ligament injury... I hav that pain too, sometimes i hav to stop in between the reps
Thanks for this video. I literally haven't been to the gym in about 20 years. I was looking for something to get me back into movement/exercise. 20 year old me said, three sets of this circuit...no biggie. Wow. I got through it, but definitely needed more time. I'll keep at it for a few weeks alternating days on/off and watch the improvement. Thanks again, love your videos.
Its been five months, Hows the workout, did it work?
Loved the exercice !
Did it yesterday with 22pound dumbbells (2x5kg on each dumbbell) , got my heart pumping fast as if I was doing a sprint !
At the end of the third workout I felt really pumped and muscles where not hurting but they definitely got worked because I tried some dumbbell lifting and push-ups and it was just impossible.
My arms just said "dude, no. Just no." as I couldn't even do one push up ; so I guess this means the exercice went well :p
Today muscles feel sore (and I love that soreness, makes me feel like I worked out).
I have some questions now !
How often should I do this exercice ?
Once a week ?
Once every two days ?
Should I pair it with something else ?
In my case I am no athlete, just a 43 y/o "work from home" dad with two kids, a loving wife and a couch potato (aka a Basset Hound).
I just want to stay in shape and I have a little issue with my tolerance to pain, it is sort of inverted (asperger syndrome ahoy !) and I feel pain but really too late (for example I was running a whole year, 4x1 hour per week, usually between 11 and 13km (6.8 to 8 miles), with a torn meniscus and my doctor realized that only when I started having mobility issues, no pain but just things like my knee locking when I was using stairs or because I complained about "popping" noises when I was sitting down or getting up)
I dream of having abs and a muscular body, but for the moment I'm already happy to be 70"/1.79m for 165 pounds/75kg (was obese younger, peak was 440 pounds when I was 62" high).
Fighting the fight against my dad bod !
And trying to get back in shape chest wise, a prior neck injury had me loose a lot of mass and form in the right pectoral zone, the zone near my flank on the far edge of the pectoralis major is sort of depressed and an inside curvature appears where it should be "bumping" out like a regular pectoralis major.
I used to do 45min workouts + 45min running every day (except week ends) just to pump out the stress from my job.
But I stopped since November 2021 until now as I was moving from flat to house and a lot to attend to with some works in the house, the unboxing and all the changes for the family :p
So I am slowly getting back on track now that things are settled.
I am mighty interested in your programs, just need to find the proper moment to settle on one (job position changing soon, so need to see the agenda changes that that will imply).
How's it now man
Also be careful with the running because you usually end up losing weight excessively fast. Keeping off sugar will increase that weight loss substantially. But you have to make sure that you're giving enough time and effort on building muscle if you're running intensively because it not only burns fat, it destroys muscles.
@@vincentzacharias8386 Currently doing a more moderate routine.
Monday + Thursday : 7 min plank/abs routine + Athlean shoulder warmup (the one with one 10kg plate) + this ultimate total body workout (3 repetitions of the whole set, first with 2x6kg dumbbells, second with 2x8kg dumbbells, third with 2x10kg dumbbells. Keeping this up for a month then ramping to 2x8 / 2x10 / 2x12, etc, but not sure if this is a too slow progression or not).
Tuesday + Friday : 10km run under 1hour (current "best" is 54min for 10km, and "worse "is 58min for 10 km, keeping it up, hoping to get to the 50 min, 45min threshold and do an official 10k run when one happens in Lyon and in the very long term, maybe next year start training a bit for a 25km run).
Have a current shoulder pain because my daughter thinks I"m a tree and loves climbing on me, but 35kg on one arm is a bit heavy especially when she tries to jump on it !)
Feeling the muscle pain and ache (love it !), seeing some muscle taking form but that dad bod is still nagging me, so keeping it up, the hardest part is as always : the diet, trying to eat healthy and making sure I eat enough is the real challenge !
Jeff is still the undisputed champion of the weight lifting world. No one has the work ethic like you do.
I liked this one, short and simple, easy to digest. Thanks Jeff, you rock!
Hello i have some questions..
First question is this a total body workout? Or is it just an upper body workout?
Second question: is there a specific routine we have to follow? Like a schedule? Or do we do this workout everyday?
Thats all! Thanks if you read this.
Hey man, it's a total body workout but there is definitely more emphasis on upper body.
In terms of frequency, due to the relatively high intensity, I would suggest doing this every other day, or once a week combined with other types of workout.
Hope that helps!
I've been doing this 1 day in the week, and I do 2-3 rounds of it. It's a good workout, thank you!
Holy shit, just did 15 or 20 minutes of these movements and I'm beat. This is a killer, simple home workout. 1 set of dumbbells, used 30 pounders myself.
Me: one pair of dumbells can’t make a good workout
Jeff: hold my 5 lbs dumbells
Bro i did this w a 8 pound dumbbell and goddamn i feel fucked
@@niranjhannair606 the lowest i had was 15, thought i was gonna die lmao
Everyone who did this: ooooooof
Shorter videoes soooooooooooo much better!!!! You da best Jeff
Would there be a workout “B” so i can switch between workouts A and B throughout the week??
Looking forward to trying this instead of my usual dumbbell workout routine.
Tired of feeling so tired after work, and trying to research workout routines to best help that, and I also wanna get back into shape if I ever get the chance to visit my sifu again.
This is exactly what I needed right now. Perfect timing!
At the end of the Day shaking those Haters off . Is determined in your own confidence! Thank you for showing us viewers that. I personally learned alot from your Videos and have been game changers for me ! Full respect to you and changing lives Thanks Jeff!
Never seen any of your videos say "no views" before
My guy, this is exactly what I'm looking for. I literally only have a power block set for equipment. I don't even have chairs or anything to jerry-rig pull-ups, so if I can get everything done with what I got in my house, I'm gonna be able to worry less about what I can't get and more focused on using what's available. Mind games man. Thanks Jeff. Now if this bloody lower back pain would settle down so I could get this party started (Naturally my back goes out the day before I'm about to start one of your at-home programs). Yes, I've looked at your lower back pain videos. I'm pretty sure it's not disc related, totally on one side, but that leg raise floss thing was relief at first, then much worse after. I'd love an updated video or maybe a total back health video for people in pain?
Check out the Barbell Medicine channel for good info on pain management. They’re leaders in this area and helped me more than anyone. Just remember that you are not fragile, the lower back is meant to do hard work, pain does not equal harm, and fear of movement is your worst enemy. Good luck man!
Dumbbell "death march"
*intense WW2 flashbacks*
I see what you did there.
@GrayWolf2036 fasted cardio for days
You r a real man...
Your exercises really work ...I m 17 and 3 months ago I got back pain ..I tried the exercises you suggested ..🤩🤩. And now I get rid of it .. it really work...
But I m 5 feet 6 intches I want hight please suggest ..me some exercise and diet.. looking forward for your reply..🤩🤩🤩
This looks fun, I'll try it at the end of my current program or on an off week.
Haven’t worked out since April because quarantine, just got lazy. Started again today and this absolutely kicked my butt, wow, I got so out of shape. Thanks for the motivation, Jeff.
I workout regulary and this workout still kicked my butt hahaha
I just realised that his shirt is the same style as 'Unbox Therapy'.
I did this yesterday. My recovery is definitely not 24 hours! It was all new to me which made me expect some soreness today. Cardio still hasn’t come back so I had to take some longer than prescribed rests. The death march was great and paired with lunges, push-ups or squats. I mean awesome! Kicked my own ass with a pair of dumbbells just like you said. Thanks!
QUESTION (or idea for a future video):
What training-related injuries have you accumulated over the years?
Which of these have completely healed?
Which are still present to a degree,and how do they affect your workouts?
My question: I am currently follow your pull ups increase 22 day plan.
I've already reached 8 from 3 pull ups.
1) l wanted to ask that are only pull ups enough for your upper back?
2) Which is the best exercises I can do for my lats at home or on a doorway pull up bar?
Waiting for your reply.
BTW I'm 15 years old.
Hey man, pull ups are pretty much the best exercise you can do for your lats, so there's no concern there.
They will develop your upper back as well, but not as much as things such as horizontal rows.
I would suggest doing inverted rows and sternum pull ups to get more upper back, and then do some varied grips to fully hit the lats.
Hope that helps!
@@ashmaypt Thank you so much brother 😄
@@rhushikeshdalvi237 no problem man, happy to help!
I cover similar topics on my own channel so I'd recommend checking that out if you're interested :)
@@ashmaypt Ya sure😄
🙌🏼Love it. 💪🏼 Going to start doing this workout today. So, 3 quick questions (ooh, please pick me!):
1. How many days/week can this workout be done? Max 3 or 4, maybe?
2. Would you still recommend doing ab work in addition to this? And, would that be 5-6 days/week?
3. Should facepulls, trap raises, and dumbbell external rotations still be done in addition to this workout? How many days for these accessory exercises?
After doing the workout, I answered my own questions. First off, though, use an appropriate dumbbell weight. Your muscles should be fatigued by the end, and you should be hitting or getting close to failure by the 3rd (last) circuit.
1. If using an appropriate weight for your dumbbells, I could see doing this 3x/week, then progressively overloading with a) heavier dumbbells, b) extra circuits, c) more reps/time, or d) more training days/week.
2. Though proper form will mean your core is engaged, this workout will not fatigue them enough to replace your core/ab workout. As Jeff says, you can work your abs every day if you want.
3. After the workout, my upper chest and front delts were pretty tight. Therefore, I followed with 3x10 facepulls with trap raise (czcams.com/video/I-XpxwHqc8g/video.html), a pec minor stretch (czcams.com/video/SV7l1sfEmO0/video.html), and a pec major stretch (czcams.com/video/SV7l1sfEmO0/video.html). Ah...Feels good now. I skipped external rotations after this workout, because I feel like the high pulls from floor covered that.
This man is a godsend. With so much junk and bogus pseudo science in the CZcams Fitness world, I'm so glad there are people like Jeff to counter it.
Me: a beginner woman who lifts 5 lbs
Jeff: grab the beginner dumbbells like 10 lbs
Me: *feels embarrassed*
*Round 1:*
0:56 Renegade Row March x 5 each arm
1:21 Dumbbell Thrusters x 40 seconds
_(Rest 20 seconds)_
*Round 2:*
Renegade Row March x 5 each arm
1:50 DB Sprinter Lunges x 40 seconds
_(Rest 20 seconds)_
*Round 3:*
Renegade Row March x 5 each arm
2:04 Close Grip Squeeze Ups x 40 seconds
_(Rest 20 seconds)_
*Round 4:*
Renegade Row March x 5 each arm
2:48 Dumbbell High Pulls from Floor x 40 seconds
_(Rest 20 seconds)_
Thank you!!!! I remember seeing this video a couple days ago and one of the top comments was one with timestamps but now it's gone :(
@@Dogflamingo Yea I was surprised when I didn't find one, glad to be of service :)
I started doing this workout about two weeks ago. I started with too heavy a weight and adjusted down to 10lbs. At first I could only do 1 set and the start of a second set but had to bail. Today I completed 3 full sets in record time, only taking the 2 min rest after each set. I’m now gonna add weight, an additional 2.5lbs for 12.5lbs total. I really appreciate this tutorial.
I’m sort of a weight lifting noob and I was wondering if there’s any truth to the muscle confusion idea? Will I get results only doing this workout, assuming a good diet, or should I look for ways to change it up day to day or week to week?
Alright, first one in the bag. Hard to believe that little workout kicked my ass. Thanks, I have been looking for a workout to easily do on the road.
DUDE! Thank you so much for this! I only have a pair of 25Lbs. This helps.
You have pair but I have only one dumbbell ☹️
@@FrEeTibEtXinJiAnGfReEpOkCoL one side at a time
Theres lots of trainers going around now ,but this young fella is still one of my favorites. .
*Fast action Q&A question*: When i do single dumbbell rows, my right shoulder clicks. It sometimes gets painful and causes me to abandon rows completely which is annoying since it is a fundamental exercise. I noticed that when i keep my shoulder in a stable position it clicks less but it still happens. I have been doing rotator cuff exercises such as face-pulls to fix this but it still clicks. how do i fix this?
Try this. Face your palm forward and perform an underhanded row instead. If this works, it's because you created additional external rotation in your shoulder. This could be the way you perform them from now on but what this would also indicate is that you have more work to do on that rotator cuff imbalance. Keep working to improve that and you likely would be able to go back to a more neutral grip one armed row without clicking.
By "stable", you mean fully depressed and detracted scapula? Have you tried a "loose" grip and initiating the ascent with the tip of your elbow, instead of pulling the weight up with your hand?
ATHLEAN-X™ thanks for responding man, I will be sure to give this a try! btw i just wanted to add that you have saved me from countless injuries, my knees were in a terrible condition but thanks to you there back to normal. I have much respect for you, you have changed my life!
Morpheah no i actually meant retracted my shoulder blades together and yes i have been pulling from the elbow. What do you mean by “loose grip” though?
@@blxkii3694 I've come to find that "pre-depression" is key during horizontal/incline/inverted pulling, because I feel that detraction can benefit greatly when I initiate the movement with it(serratus anterior and mid-lower trap flexion - the exact opposite of a 'scapular push-up', if it helps), instead of doing it before or simultaneously during the ascent. A more relaxed, no-squeeze grip on the bar helps me pull with the elbow with minimal contribution from the forearm-bicep, which in turn allows me to maintain a depressed shoulder position throughout the lift(think of it as if you were able to "hook" the weight to your wrist with Versa grips, or something).
That being said, I've also been working exclusively on shoulder depression with scapular pull-ups and dips all along.
I just started this today and I really did my best but I only did 2 reps, hope to progress fast so I can do 3 reps soon. Thanks for this, man. Great & quality content. 🤙
how heavy are your dumbbells?
You meant you did 2 sets
I bought dumbells just to use these workouts. Thanks. Love from India 🇮🇳💜
Thanks, please could you show us more compound exercises with dumbbells for a total body routine. That would be great!
Wanna know what I like about this specific fitness channel?
1. *ZERO FITNESS DRAMA*
2. *ZERO EGO*
3. *JUST WORKOUT ROUTINES, TECHNIQUES AND NUTRITION. STRAIGHT TO THE POINT CONTENT*
other fitness youtubers are full of ego, built on ranting, full of drama, what's the pr bla bla bla etc.
-Scotthermans channel is uploading weird fitness drama
-Ducette's channel is basically a rant channel built on talking shit about people and negativity; also sounds like a whiny teenage girl on CZcams.
-austin dunham can't seem to shut up about his military upbringing and can't seem to control his ego that his challenging other fitness youtubers
-chrisheria is a manchild
Why can't they all seem to understand, all the big fitness channels just upload great content.
That's it. They should just do the same. *They're all the negative parts of the fitness community that they keep talking about*
Agreed. Less Graig Ducette, more Athlean X.
@@evolve749 i honestly don't get why he has so many subs. He doesn't have a single video about a workout routine or a workout technique or something.
And he sounds like a whiny teenage girl
I love the fact that he puts the science behind his videos.. 👌 they are very helpful.
YEOOOO I WAS JUST LOOKING FOR THIS
Dont forget to add the power of friendship
Jeff is always reading our minds on these stuff, dude pulls up with the video
Literally just moved into a condo with a small gym with only dumbbells, cardio machines and a lat pull down/rows machine so this is ideal for when I dont have the time to go to a proper gym
This guy is a national treasure.
I am so early I don't even have the notification yet...
This was amazing! Its somewhat short its simple and it works up a easy sweat while being difficult.
Question for Jeff - What type of workout would you recommend for a 12 year old (ideally one of your programs/video) *if you see this Jeff, pls respond cus I don’t know what to do🙏
Aww...i feel bad, Jeff still hasn't answered you. You should have him jog and buy some resistance bands. Why not invest in a fitness trainer for your child?
At 12 the most important thing you can have when it comes to strength and conditioning is a command of your own bodyweight. Think about it. Weighted exercises are going to require that you have body control, proprioception, balance, stability, etc. Much harder to learn this with weights as they introduce an extra element. Learn first with your own bodyweight and progressing to dumbbells/barbells/etc at that point will be a much smoother transition with less stalls in progress along the way. Check out XERO if you're looking for a comprehensive program for just your own bodyweight. Hope this helps and thanks for watching!
ATHLEAN-X™ thank you! This really helps!
@@athleanx I am pushing 60 and every time I have a long layoff, I start out this way...makes great sense.
@@User1245.. Don't forget to address your conditioning and correctives, build that foundation for the future when you'll be going to the gym or any other place of training. I wish you the best for the road of no injuries!