Ultimate Full-Body Dumbbell Workout | Andy Speer

[@haltdeacon4307]

TIMESTAMPS:
POWER AND STRENGTH COMPLEX (5 sets of 3 Reps-90 seconds
between sets)
1. Dumbbell cleans 1:05
2. Push-Press 1:15
3. Dumbbell front squat 1:30
HYPERTROPHY SERIES (4 sets of 10 reps work each exercise,
then 60 seconds rest before you start again)
1. Dumbbell crush press 2:01
2. Bent-over rows 2:25
3. Reverse lunge (10 each leg) 2:38
CORE SERIES (2 rounds on each arm-4 exercises with one hand,
then 4 exercises with the other hand-2 sets of 10)
1. Dumbbell snatch 3:19
2. Farmers carry 3:37
3. Get-up sit-ups 4:00
4. Renegade row 4:23
CONDITIONING COMPLEX (2 sets of 10 per arm)
1. Split-stance alternating hammer curls 5:02
2. Split-stance alternating shoulder press 5:30
3. Split switch (2 sets of 20) 5:45
4. Squat curl to press (2 sets of 10) 6:14

[@nellyinoue5237]

are you god?

[@drogoreis]

You are hero !!

[@hammadkamal8626]

1

[@bender4077]

Thanks for this - clicked the link to BB website and now they charge for plans? Use to be free!!!

[@dr.martin2480]

Is This workout should be done every for better body

[@dinol9741]

I'm 53 and started using this workout 5 yrs ago. I would get lazy take months off then have to start again, multiple times. I never gave up, and 5 yrs later I'm now very disciplined. Went from 207 lbs to 155 and a six pack I haven't had for 34 years. I feel 19 again! I shared this workout with numerous people who also love it!

[@Monster_0708]

Awesome 👏

[@ferdrew8265]

🤗🤗🤗

[@jean4j_]

So you've done the same workout multiples times per week with no variations? Just this specific video?

[@masonicballerina]

Good for you!

[@Ktfitmum]

Six packs by just doing this exercise

[@michaelcecchini3692]

I have been working out 4 days a week through the pandemic using another app and thought I was in pretty good shape for my age. I did this workout on 22 February 2021. It's been 2 days and I can barely walk up and down my stairs. Thank you for this workout!

[@dickenscider9446]

I started at 58 yrs of age, weighing 200 lbs...3 months later, I weigh 167 lbs and am 43yrs old. What a routine !!!!

[@jeff1410]

Is this entire thing one workout or is it different workouts

[@artanahm3389]

@wizold sage what he meant was the health age not physical age obviously. You can Google for more info...

[@oldpantsnewjersey]

What a poutine !!!

[@moeezkhalid4942]

You made me laugh hard

[@paolomartingonzales2848]

Is this routine one whole sesh?

[@michael7324]

POWER AND STRENGTH COMPLEX (5 sets of 3 Reps-90 seconds
between sets)
1.
Dumbbell cleans
2.
Push-Press
3.
Dumbbell front squat
HYPERTROPHY SERIES (4 sets of 10 reps work each exercise,
then 60 seconds rest before you start again)
1.
Dumbbell crush press
2.
Bent-over rows
3.
Reverse lunge (10 each leg)
CORE SERIES (2 rounds on each arm-4 exercises with one hand,
then 4 exercises with the other hand-2 sets of 10)
1.
Dumbbell snatch
2.
Farmers carry
3.
Get-up sit-ups
4.
Renegade row
CONDITIONING COMPLEX (2 sets of 10 per arm)
1.
Split-stance alternating hammer curls
2.
Split-stance alternating shoulder press
3.
Split switch (2 sets of 20)
4.
Squat curl to press (2 sets of 10)

[@TheEliteVideo]

nice way to break the exercise down....

[@blackboy424]

Thank you!

[@heleninso6088]

Michael 732 0

[@mazpr2025]

:::REALLY?The video was uploaded in July 2016You went from high school to end of freshman year in 4 months, LOLz! TROLL!

[@maaifoediedelarey4335]

+Michael 732 Thank you - just check the rep count on the Core Series, that should be : ' ... 2 sets of 12' :
(2 rounds on each arm - 4 exercises with one hand, then 4 exercises with the other hand, - 2 sets of 12)

[@zanzkami8868]

Edit: it's been 21 days. I can see my chest, arms, abs, traps , and body overall getting leaner and more defined. Even i can feel my triceps built a little and my upper body getting wider. Be sure to make time for at least 90 mins a day. Good luck and do your best!
I'm starting this workout now. Even though i'm only starting doing dumbbells workout for about 2 months using 2 x 3 kg dumbbells, i'm feeling like trashed now in the 4th series, especially those split switches. Don't forget them legs day, bro. I need about 1 hour to finish. Since i take a lot of breaks in between.
I'll be giving you my results in the next month or 3 weeks as he said. Thanks. I'll do my best!
Starting from 29/06/2020.

[@Lucas-vd2gx]

Hey Zanz, any updates on this?

[@briannaarmogan6513]

Lucas he died of covid. rip

[@pvprojects]

Brianna Armogan That’s not something to joke about I would think you’re more mature than that smh, pause before you post next time.

[@bobharris5093]

@@briannaarmogan6513 lol!! I laughed so hard

[@ashishdhingra5198]

Can you give me your phone no

[@muhaiminzulkarnain5628]

He wasn't joking when he said do this two times a week and rest for at least two days in between. Killer workout!

[@christopheroflynn5217]

Roughly how long does it take??

[@razvan7355]

You do this 3 times a week
Rest 4 days (doing light cardio 24 hours after this workout would be ideal)
Eat protein

[@muhaiminzulkarnain5628]

@@christopheroflynn5217 You mean how long does it take to do this workout? For me, 1 hr 30 min to 2 hr. It's quite difficult. But hoping to get in better shape.

[@calebwany8422]

@@muhaiminzulkarnain5628 I took like 45 minutes but I skipped some and didn't finish some. I'm gonna try and do everything next time

[@hyped-up-charlie]

Its a good workout if you do higher reps same amount of sets

[@DarkWolfJr1000]

Complex 1: Perform 5 rounds, resting 60-90 sec. between rounds
1. Dumbbell Clean: 3 reps
2. Dumbbell Push Press: 3 reps
4. Dumbbell Front Squat: 3 reps
Complex 2: Perform 4 rounds, resting 60 sec. between rounds
1. Dumbbell Crush Press from Floor: 10 reps per leg
2. Bent-Over Row: 10 reps
3. Reverse Lunge: 10 reps per leg
Complex 3: Perform all movements with right arm, then left arm, resting 60 sec. between.
1. Single-Arm Dumbbell Snatch: 10 reps
2. Single-Arm Dumbbell Farmer's Carry: 100 feet
3. Dumbbell Get-Up Sit-Up: 8 reps
4. Renegade Row: 10 reps

[@DarkWolfJr1000]

1:05
1:15
1:30
2:01
2:25
2:38
3:19
3:37
4:00
4:23
5:02
5:30
5:45
6:14

[@aluminum3668]

So in complex 1 I have to rest after doing all 3?

[@maazstandurrani9966]

@@aluminum3668 yes

[@allentan3278]

should i have to do all this exercises in one day ?

[@maazstandurrani9966]

@@allentan3278 yea then rest for 1 day then do entirely like this for 1 week 1 day rest and 1 day workout

[@roshi98]

This is honestly one of the best full-body workouts I've ever used. In terms of functional fitness it's my go-to for everything from climbing to skiing to basketball. As always, focus on form first, weight second. Form is everything. Be warned, this workout will take a minimum of 45 minutes to get through, but the bonus is that you need access to only a few different weights so even on a crowded day at the gym you'll be able to complete the entire thing with no issues.

[@stu7900]

I think you're doing it wrong. This guy did it in 7:18

[@Sunny_hunny]

@@stu7900 lolx

[@calebwany8422]

I think minimum can be 40 minutes if you push yourself hard enough

[@bobbyjuju7442]

Worked my way up from 30's to 55's on this workout; this is such an excellent one.
Y'all, not only is this a great workout, but it's also a great exercise in self-discipline and tenacity. Stick with this, everyone!

[@yashjarodia2984]

Lost 7kgs in 5 months with great muscle buildup. But then I discontinued for almost an year,, is it okay if I do that same thing( while tuning up weights as much as possible but same exercises) or change my exercises?

[@palash87]

Complex 1: Perform 5 Sets of 3 Reps each, resting 60-90 sec between rounds
1:05 1. Dumbbell Clean: 3 reps backtoback
1:15 2. Dumbbell Push Press: 3 reps backtoback
1:30 4. Dumbbell Front Squat: 3 reps backtoback rest
Complex 2: Perform 4 Sets x 10 Reps, resting 60 sec. between rounds
2:01 1. Dumbbell Crush Press from Floor: 10 reps backtoback
2:25 2. Bent-Over Row: 10 reps backtoback
2:38 3. Reverse Lunge: 10 reps per leg backtoback
Complex 3: Perform 2 Sets x 10 Reps, all movements with right arm, then left arm, resting 60 sec. between.
3:19 1. Single-Arm Dumbbell Snatch: 10 reps backtoback
3:37 2. Single-Arm Dumbbell Farmer's Carry: 100 feet backtoback
4:00 3. Dumbbell Get-Up Sit-Up: 8 reps backtoback
4:23 4. Single Arm Plank Row: 10 reps backtoback
Complex 4: Conditioning Combo - 2 Sets, 60 seconds
5:02 1. Split Stance Alt Hammar Curl: 10 reps backtoback
5:30 2. Split Stance Alt Shoulder Press : 20 reps backtoback
5:45 3. Split Switches : 20 reps backtoback
6:14 4. Squat Curl to Press : 10 reps x 2 backtoback

[@MikeAnthony1969]

Thank you

[@maxi_rl8939]

Weights I used
1st complex : 50lbs
2nd complex : 30lbs
3rd complex:
30lbs snatch
50lbs farmer carry
20lbs get up sit up
20lbs rows
4th complex :15lbs
Elapsed time: 51 mins 47 seconds.

[@hansinyo5872]

Those weights are each dumbbell or both?

[@maxi_rl8939]

@@hansinyo5872 each dumbbell, also my best time on this is arround 45 mins. And I do use more weight definitely love it for those days I don't want to really train I just go with this end up on the floor

[@hansinyo5872]

@@maxi_rl8939 that's great bro! I just started the workout, hope I'll enjoy and gain some fitness from them. Do you still do this exercise to this day?

[@matkasim]

Finally an intelligent total body workout ( only twice a week , so we can do other sports or cardio ) which emphasizes on power, hypertrophy, core and conditioning under 1 hour. Perfect for athletes or martial artists

[@Versatile-Gaming]

Although its been 5 years of this video being released, it still helps me today and many more people, Love it!!

[@Versatile-Gaming]

@@minibertel6908 I definitely meant to say 5 years lmao my b

[@cole6383]

I did this workout and I thought I was going to die.
My dad had to carry me to my room (I'm 25) lol

[@BeverlyDaniel]

🤣🤣🤣🤣😔

[@nomads2311]

We need your dad's workout routune

[@manuelfernando9729]

😂😂

[@oliveoil2632]

hey bro, how long does it take. It took me 1.5 hour for the program and 20 mins for warm up and Stretching

[@codyosborne1548]

🤣🤣🤣🤣

[@patrickmurphy5842]

"Dont rush through the rows " - Rushes through the rows

[@joaquinsolis7071]

It’s fast forwarded lol

[@lilalco5715]

Joaquin Solis doesn’t look like it lol

[@block_the_spot]

Rows hurt so bad; I don't know whhyyyyyyyyyyyy (helpppp)

[@kieronr9597]

WoW imagine having to steal comments to get noticed on the internet

[@filipesm77]

😂

[@Phynkesia]

Mother of God! That "conditioning complex" at the end is absolute hell!

[@connr8691]

the last 2 destroyed me.

[@Uno.Numero]

I've been doing this workout routine for six years now and this is the best workout routine I've ever come across. I always start my workouts with this routine using light to medium weight and then amp it up my isolated workout for the day, for instance if I'm doing arms then I use light weight for everything else and the arm part with medium weight of this routine then I start go heavy with my isolated arm routines.

[@33ladyRAM]

I concur 💪🏾👊🏽

[@davidyanceyjr]

Tried this workout yesterday after weight training for 5 months I wanted something a different. Made too the last complex and crashed after exercise one.....great workout.

[@burnedflowers2266]

You think this is a solid routine for someone wanting mass/muscle/strength or do you reckon more needs to be done?

[@vincentvargas1561]

@@burnedflowers2266 nope this is not solid routine for gaining muscle mass and strength go to gym its just half you can gain in gym but this is great routine in full body workout in just a short period of time

[@vincentvargas1561]

Hope i help you

[@burnedflowers2266]

Vincent thanks mate thats the advice i needed. I'm joining gym when I get to uni and ive found a proper plan. But this is just for strength because my arms are so weak.

[@RoshinrajRavi]

@@vincentvargas1561 I am focusing on strength and getting toned. Should I skip the Hypertrophy part or do you still recommend it? I am not looking to bulk up since I am into dancing and aerials. So I've got to be fit and light. For reference, I am 5'6" and weigh 140 lbs (65 kg) and I'm looking to get rid of some excess fat. What do you suggest?

[@sofiacurran8239]

I just completed this and I feel amazing, it's a great workout for days when you cant go to the gym. I love this!

[@carapungo]

I tried the first set, repeated many times, it was enough for the day. I was sweating like a pig, excellent workout. Will try the second set next. I’m 62 btw...

[@davidbasethompson6809]

Do the warm-up, all three complexes, and finally the conditioning/cool down exercises every Monday and Friday so far has been great. I’m still an ugly bastard, but I feel fantastic!

[@aburningpromise]

This is a new favorite. I did this for 3 weeks. 2x the first week, then 3x and increased my load once. I began to see definition as well as strength. My lower back problems disappeared. Thanks Andy.

[@AgentRoblox104]

are you still continuing it? how are the results?

[@XxAlex530xX]

wheely yum have you started? This looks so tough lol I'm gonna attempt it tomorrow

[@Carcaroff87]

He dieded.

[@Noah-wz7ov]

JeanBaptisteGrenouille Died*

[@aburningpromise]

wheely yum YES. I kept on for another month and my booty hamstrings and core was poppin. No more back woes. A few months ago I had gotten sick though and had to have emergency surgery. Took me awhile but I'm just back into this. When I stopped, my back troubles returned bcuz my glutes became weak.
For me, strong glutes is the only cure. I am 51 years and highly recommend this 3x a week!

[@cynthiahotmafatmawati328]

I used 6 kg and 4 kg dumbbell because I am still a beginner. But this totally killed me. I finished this in almost 1 hour. I am planning on doing this again on Friday or Saturday. Thanks

[@omw2fyb363]

2:29 'don't rush through the rows' proceeds to go 200mph

[@Jorge-125]

Fr🤣😭 he trying to row to the other side of the Pacific ocean with that speed

[@tourisman]

Faster than the flash!! Indeed!

[@calebwany8422]

The problem with being faster than light is that you live in darkness

[@azaanhm]

"I am speed"

[@Finn-lv5vd]

I was looking for this comment lool

[@politicsnow7451]

I've done it over a month exacly how andy showed it working on form as well as pushing out every rep i can see definition oxygen levels higher awesome thank you Andy Spears

[@samEbenezer146]

Politics Now Does it increase muscle mass at all?

[@jamesthompson5717]

How often do you do these complexes each week?

[@syncs5599]

How often a week? Twice?

[@MrAYEJAYLOCO]

The best full body workout is burpees with dumbells. That's a burpee with a pushup, squat, then shoulder press. Guarantee ass kicker.

[@samrome4435]

That would be brutal

[@MrAYEJAYLOCO]

Sam Rome It's good shit bro. If you have any bitch in you, dumbell burpees will make a man out of you

[@MrAYEJAYLOCO]

***** With dumbells, 10 sets of 10 but I usually incorporate them into a circuit training routine. Deadlifts, pullups then dumbell burpees. That will be one rotation. I do it 6 times

[@MrAYEJAYLOCO]

***** Deadlifts, if heavy, 6-8 reps. If light 10-15 reps. Pullups, as many reps as you can do.

[@fandi_id1613]

I can't do one single pull up what should i do?

[@victormendoza3295]

These videos are great. No bloat, just straight to the point!

[@ibrohimergashev1019]

Gain muscle, Loss weight. Thank you NextLevelDiet Im feeling remarkable as well as healthy.

[@SaraSmyle68]

I've been doing this for nearly a month. I see the definition in my thighs that I have been trying to get for months! Great workout but you must push yourself!

[@booksy1279]

how often do you do it? Have you kept doing this workout since you commented a year ago? lol

[@sarader2160]

Good workout but your camera man needs to show the whole body when you are demonstrating the workout. This is not an action movie, this is supposed to be an instructional video.

[@Penelope416]

sara der this is what american produced martial art films need to learn as well. Film the scenes showing the whole body, not just up close.

[@ILLFilms]

You are so correct.

[@akshaymagre3958]

sara der b cz VG see CV

[@goldenhits391]

You're right

[@vitorbernardes8190]

Dear friend, it is indeed an action movie.

[@girlonthemovie]

He is the only bodybuilder that doesn't have annoying voice. Thank goodness

[@the_Maverick0701]

What 😂🤦🏾‍♂️

[@johnnysins5384]

Lol

[@calebwany8422]

RIP to other body builders

[@lepe]

I understand what you're saying about his voice, but he's not even close to being close to being a bodybuilder.

[@filipesm77]

@@lepe word. He's in shape, but nowhere near a bodybuilder

[@Romkosss]

Me first: Ok, 6 kg dbell will go easy...
Me at the renegade row: trying to lift my slipper in stead of dbell.

[@themindhelp9584]

😅😅😅🤣🤣🤣🤣

[@originalTriniOne]

Hahahahahahahahahaha

[@mohdanwerashfaq]

🤣😂🤣😂😂😂

[@joecimbak3974]

This is one of my all-time “go back to” workouts. I love the speed and the change ups. I belong to a great gym but when there really is no time for the drive there and back I like to hit this workout in my garage with stereo blasting. Andy is like a brother now! Been doing this workout for at least three years on and off! Thanks.

[@TumescentToucan]

"Don't rush through the rows" then he rushes through the rows. Good times.

[@steverojer9473]

Mr. Interesting can i use push up for warm up

[@calebmedina2768]

@@steverojer9473 Yes you can but make sure to only go to 60-80% of your max to avoid fatigue before starting the actual workout

[@ojaismusic]

yeah there was no time under tension

[@trainwithmartina]

It’s probably sped up

[@Northsydney-personaltrainerAu]

So true. I was thinking the same thing. "Use time under tension" - and he is finished within 10 seconds.

[@patrickfinnegan5202]

I'm 54 years old been driving a truck for 20 years. Coast to Coast.. my body has taken a beating and I've allowed it to happen embarrassed to say. I'm 6ft tall and I've never way over 250 lb until now. I bought the adjustable Bowflex dumbbells and an adjustable bench and put them on my truck. Your videos are true inspiration and I would like to go forward with this routine that you show here on this video and possibly sign up for more. Would love to chat more once I've had a chance to get a feel for the routine. Thanks for the great inspiration! I will get started right away

[@Nic560]

Bro nobody cares

[@musicoftheuniverse1787]

I did this last month 3 times in a week and it losses me 15 pounds from 210 pounds i am only 195 pounds rn and my body got toned faster than i ever thought i am still doing it and i will give you more info on my results next month see you soon keep safe and God bless

[@laz3077]

Just asking but are you on a calorie deficit? I am thinking of doing it but I find it hard to change my diet

[@lawrenceshdow]

We never get these promised updates from people in comments. Too bad. It would be great to hear how it went.
Makes me assume people decided their time was better spent on a couch with fried chicken.

[@jayblackburn3553]

Dude this is unbelievable, thank you so much. It’s FREE! Insane.

[@cenasamuel8033]

Just now completed doing this workout.. i can feel the impact. Probably best workout I've done until now

[@AkkiMj]

Best full body weight training workout. Took me 1 hr 10 mins to finish the whole workout on the first day. Let's hope I get better and take shorter rest time. 🔥🔥🔥🔥

[@kevinhale4921]

Great workout, great audio, great production value. Totally impressed.

[@GC3FITNESS]

YES! THAT'S KEY

[@StephenHughes21]

1:05
1:15
1:30
2:01
2:25
2:38
3:19
3:37
4:00
4:23
5:02
5:30
5:45
6:14

[@danielgockerell]

Thanks. Just what i was looking for

[@Mofladas]

Stephen21 1

[@dannyking8606]

You are beautiful

[@hotdog3392]

Is this for ur reference? xD

[@conradweinzetl4437]

timestamps^^

[@samiribrahim8344]

I had found the best workout to do every day
I had found the best teacher to listen to
wish me luck with my first workout routine & first challenge in my life
I am 14

[@cynthial.j.3789]

Straight to the point and no endless blablabla. A 7 min vid is the best. Thanks a lot.

[@miket.7055]

did this today ... I'm coming back from a long break ..... let's do this ........
day 1 -- had do lower down the weight immediately after the first set of the HYPERTROPHY SERIES .... but I still managed to finish the full workout with a much lower weight and a bunch of long breaks ... will work on my posture as these exercises are new to me ... will stick to the same reduced weight for now ...

[@miket.7055]

day 2 --- didnt do this
did this for today
10 pull up
10 push up
10 pull up
10 push up
10 pull up
10 push up
10 pull up
10 push up
10 pull up
10 push up
5 weighted squats x 5

[@intellect8444]

@@miket.7055 day 3
You ate a cake..
Now you are crying over the fact that you destroyed your diet and you stopped for a year

[@GotiMosi]

I tought I was gonna die :P PART 1 I did it with 25 lb dumbbells, Its very exhausting & I wanted it out! But that wasnt an option. Love this kind of workouts, gets you sweating, counts as cardio too!

[@chrislack7219]

I dropped a day of my power lifting circuit workout and have been doing this instead for the past six months. I'm glad I did. This is honestly more of a core workout than anything else, but it's a very well rounded. PS - What he's calling a farmer's carry is really a suitcase carry, farmer's would be both hands at the same time (wheelbarrow).

[@blueguyhere]

Hey guys! I am starting this from today so I will update you guys.. a little background information about me.. I am 18 years old.. I weigh 70KGs/155Pounds.. my height is 5 foot 7
Day 1 ( 1/7 )
I completed it and it was difficult and was out of breath ( I used 2 x 7.5 KG dumbbells )
Day 2 ( 2/7 )
I did everything the same.. this time it went much easier and I loved it
Day 3 ( 4/7 )
It went easy again.. all good 👍 also took 1 day break to rest my body..
Day 4 ( 6/7 )
this time i got used to it.. i feel like i should go for the heavier dumbbell now
Day 5 ( 9/7 )
Took 2 days break so I can take rest and I started with heavier weights this time.. 2 x 11KG dumbbells.. was hard but managed to pulled it through 💪
Day 6 ( 13/7 )
Did the same took some break off
Day 7 (19/7)
Needed rest for my muscles so I could start once again
Day 8 (21/7)
Went good!
Day 9 (24/7)
Now I feel like i can do this everyday.. it's easy but tiring
Day 10 ( 27/7)
Now I want to go for more heavier weights but I feel like I am not ready
Ok I'm done.. I can see my muscular growth in my body.. I just wanted to experiment this workout for 1 month.. now I am planning to do the one punch man challenge

[@jeebus4351]

YOU GOT THIS

[@anubhavvyas7781]

You got this.

[@blueguyhere]

@@jeebus4351 thank you

[@blueguyhere]

@@anubhavvyas7781 thanks

[@bcox5490]

Wishing you all the best, but remember not to overtrain yes? Proper nutrition and rest is equally important too! 👍👍

[@balbirsinghmomi8139]

It was my first day today .
Following the warm up routine , I was only able to perform power and strength complex and hypertrophy ( including only dumbbell press and bent over ).

[@mzfitness5578]

I feel like in shape just by watching this dube, awesome workout

[@arowanis_habigotis5118]

Lmaooo

[@theunboxingshow5461]

Doing this workout made me realize how out of shape I am. This is no joke!

[@richardhoulton4016]

I’ve been training with a trainer that has been doing similar intensity programs with me for 6 months (I never get more than 30-60secs recovery though). My improvement in flexibility and core strength is amazing and so is my improvement in recovery time. 30 mins of this intensity and you are truly trashed.

[@GC3FITNESS]

Would love for you to try out my workout channel if you have some time

[@rajnish____]

How much kilograms are each dumbels?

[@theunboxingshow5461]

@@rajnish____ I started with 5 kg on each dumbbell and worked my way up to 10 kg on each. When you feel the dumbbells are getting lighter, that's when you add weight.

[@rajnish____]

@@theunboxingshow5461 oh! Thank you for the reply.

[@codyosborne1548]

When i got home from college i was so out of shape, I’ve spent most of my life in the gym yet when i got home i looked as though id never set foot in a gym before. When I got home i was browsing through UA-cam when this video just popped up in my face and just started playing i just laid in the back seat of my car and watched it over and over again. It was so motivating. I keep coming back to this video. When I feel satisfied with my bulk phase this will be perfect for my cutting phase. I will probably give it a shot at the beginning of next month

[@jeewanthadinendra.2992]

I started to do these excises since 2016. In the beginning, I was unable to cover whole program. Therefore I reduced the reps and cover this schedule. After two week I can finished whole schedule without skip. I loss 8 kg weight from my body. I use natural Honey bee and ginger as fat burner and I use this schedule 3-4 times for a week (1 Day rest). To day I watched this video to start again after 4 years. I got a lot of benefits from this video. Thank you very much for this video. may your shadow never grow less .....

[@channel-mr4cd]

how about your muscle growth bro? right now? is this workout good for increase muscle/body mass?

[@atifsidd786]

Awesome workout video. I normally do 3 days in a week this at home. Literary I am getting results better then going to the gym.

[@seanred8531]

Best, and toughest workout I've done, ever. Had to cut out the ab stuff cos I'm slightly overweight atm and I'd probably throw up haha. Feel pumped right across my upper body tho, which is the main area I'm focused on atm. Thanks dude.

[@Juddernaut27]

I loved this one. I was absolutely gassed by the end. Thanks for sharing.

[@Thepats00]

I've been doing this workout for about 1month and I can already see the difference! It's a killer workout but at the end you feel you have accomplished something!

[@mathysmost3654]

Did u continued this workout, if yes did you get good results ?

[@Thepats00]

​@@mathysmost3654 Yes, I did this workout for about 2 months, 2 days a week, with some bodyweight exercises on the rest of the days, and YES, the results are evident. Good luck mate.

[@galaxylucia1898]

Thank you for taking the time to make this video, but here is feedback that can make your future vids better: Maintain a camera view of the FULL BODY.
How are we supposed to learn proper form with all the extreme zooms and jump cuts?Maintaining a view of the FULL BODY for the entire video is what’s needed if this is a training vid.
To be “creative” you could show side and back views so that viewers can ensure their form is correct.
I know this vid is old, so thank you if you read this far.

[@Airmanmx1]

Who the F gave this video thumbs down!? It's a phenomenal video! I am just about to get back to the army reserves and I found that gyms are too time consuming for my schedule so it's working out at home for me. Thanks for the video!

[@lilv3966]

honestly I wouldn't have included farmers walks and overhead presses. I know this is two years late and don't mean to hate

[@OD138]

@@lilv3966 Any exercises you would replace those with?

[@lilv3966]

@@OD138 I'd replace Single-Arm Dumbbell Farmer's Carry: 100 feet with dumbbell shrugs for the traps. As for overhead you're going to want progressive overload and the average guy's not gonna push up 60-80 lb dumbbells. As well this workout fails to cover all three heads of the delt so you're gonna want to include other equipment.

[@lilv3966]

@@OD138 if you actually train with farmer's carries regularly you're risking spinal compression,

[@GRX0628]

When you are doing the 2 sets of 10 reps for the core workout. Is it 2 sets and 10 reps in total as in 1 set and 10 reps per arm? Or 2 sets and 10 reps per arm?

[@Soaptoaster]

Okay folks, just discovered this and while also trying to do keto last 2 weeks (7 lbs lost but 3 days plateau-ing as of today) I did my first attempt at this.... took me 43 min (i think i did it all properly) and my fitbit says i burned 397 calories. Can't wait to do it again and try to up the intensity. Thanks @Andy_Speer and @bodybuildingcom !

[@FitFazal]

Great workout....for both strength and conditioning. My 17yr old son and I did it today 23 Mar 2021 and it kicked my ass.

[@SH-jv5uf]

It’s great you’re working out with your son. Are you still incorporating this exercise in your workouts?

[@davidhoppes118]

I liked this workout. Got my heart pumping. Will be incorporating this into my Triathlon workouts.

[@ayo30s]

OMG!!! This is a straight LION workout, I was fatigued just watching and imagining this. Definitely going to try it, thanks men.

[@musomaster9027]

At the end of med school my diet was bad and I was becoming overweight. Working as a doctor has been stressful but I made sure to eat right and kept watching these videos. I put on 10 kg more weight. Definitely not muscle. I only watched the videos I didn’t do any exercise. Also my favourite nighttime snack is white bread and Seroquel.

[@deadondave9251]

Hey ! Ok , so my last comment was 1yr ago lol. I've been doing this ever since and adding it to my current workouts. I love it ! At 60yrs young , it's a challenge but I complete it all and love showing up all the young guys at the gym lol !

[@steveshea6148]

Split this into two or three separate workouts on consecutive days if you are just starting out. You don't have to do it all immediately just because it's on the video.

[@DANIEL-ls5ku]

This dude has the perfect example of a good Aesthetic, v shaped upper body and no chicken legs.

[@jeffreygoodwin7000]

This is the workout that made me a believer in Video workouts. When I'm pressed for time and looking for a structured workout ,I will pop this one in at home and get er done. Thank you for creating this.

[@DavidSmith-ed3xh]

Just did this workout for the first time yesterday in my backyard. Amazing how resourceful we’re getting. I used 30 & 40lb dbells. Yo, I couldn’t even hold the weights anymore to get through the second round of the final complex. Lol. Loved this. Clearly have some work to do. Thanks for this one.

[@KillerMindawg]

My heart rate elevated just by watching this video.

[@John_Kennedy_311]

Holy F@%*K!!! I did this workout, it should come with a warning label, this is no joke BRUTAL.

[@Jayyy667]

John Kennedy I could only make half way through lol. My goal is to one day do the entire exercise

[@GRX0628]

When you are doing the 2 sets of 10 reps for the core workout. Is it 2 sets and 10 reps in total as in 1 set and 10 reps per arm? Or 2 sets and 10 reps per arm?

[@asvilesgmailacct5091]

@@GRX0628 It's two reps of ten sets, so you do two times ten which is twenty, then you do the arms.

[@asvilesgmailacct5091]

@@GRX0628 *maintains perfectly straight face*

[@GRX0628]

asviles gmailacct so is it 2 sets of 10 reps per arm?

[@kanca7]

Dumbell clean 1:03
Push press 1:15
Front squat 1:30
Dumbell crush press 2:00
Bent-over row 2:25
Reverse lunge 2:37
Dumbell snatch 3:20
Farmers carry 3:37
Get-up sit-up 4:00
Renegade row 4:23
Split-stance alternating hammer curl 5:04
Split-stance alternating shoulder press 5:30
Split switch 5:45
Squat curl to press 6:15

[@michaelachandler7226]

Amazing workout! Just completed it! Thank you!

[@NavyGuy2OO7]

This is a GREAT workout, definitely challenging. If you;re doing it for the first time don't start off too heavy, concentrate on proper form and build up. It doesn't mention it in the video or description but the bodyspace app has this workout including the warm up and makes it super easy to track while you do it.

[@cassa8640]

I did this workout a day ago. I'm trying to leave one day in between and do it again today. My body is questioning me lol, it is truly an amazing workout.

[@ahumm8280]

I normally have to make time to workout now, so I did the first circuit with a pair of 20's and no breaks and it was👍! I will have time do each exercise tomorrow! 😀

[@kimk.4796]

3:37 I do this workout everyday without a dumbbell, nailed it.

[@carapungo]

lmao....you are very funny....

[@2coryman]

IBEST WORK OUT I HAVE EVER SEEN FOR FREE WEIGHTS, Full-Body Dumbbell Workout
I appreciate it

[@rajendranadarajan8931]

I've never stepped foot in a gym. Ever. When I was 19, I bought a pair of adjustable dumbbells that go from 1.5kg-20kg each. A bench and a pullup bar that you can attach to a doorframe. That's all you really need. I'm 38 now and I'm still using those rusty ass dumbbells. My friends always ask me how many hours I spend in the gym. I tell them I've never stepped foot in a gym and they say I'm lying ! You really don't need that much equipment to have a good physique unless you're trying to be a pro bodybuilder....

[@ahmedyousuf966]

I've been around the block, but seriously. Used to be 128 kg now down to 110 kg through Omad and keto, but I have no gains in terms of weight loss lately . I would like to be 85 to 90kg I'll take this challenge and update you guys. I know diets play an important role too. See you again

[@SyNtH1fEyEd]

Watched video...workout complete

[@danielchen6786]

Amazing workout design my friend. I can tell you have part in the work in and out of the gym.

[@MrJONABROO]

1QaQQq

[@verenabolanos3936]

I love your workouts! You just don’t talk too much u go right to the exercise explaining what to do!!! Thank u

[@seven719]

Did this workout yesterday. Started feeling sore after a few hours. Today, I could barely walk. Lol. Definitely will continue this for awhile and see my results after a month.

[@mathysmost3654]

It's been a month, did it worked well for you ?

[@seven719]

@@mathysmost3654 Yes. It's a full body workout that works every part of your body but the main muscle groups would be your legs and core posture. If you want more definition for a specific muscle group you need to supplement some individual exercises to go with this one.

[@Topol60]

Great combinations and so versatile! Camera man did a great job with the closeups. I don't care what others say about him! This is not just an ordinary wrkt video, this is performix and a top fitness model is performing. We need all the close ups possible! ;)

[@rebedmoge8653]

I love this workout !!!! since doing this i have seen great improvements !!!! thanks ANDY

[@sharlalee6486]

I am for sure! My new dumbbells have come in over the last 2 days. I like this routine because no bench required. My new bench arrives Saturday. Wish me luck.

[@premnadesan2554]

What a workout! Isn’t hard to do and it’s structured in such a way that you’re actually motivated to see it through the end. If it’s only twice a week any suggestions on what to do on other days?

[@aarons.8129]

Just did this workout for my bday. Ready for another year! :)

[@jimcattanea6816]

This is an intense workout for sure. I don’t know if I’m beginner, intermediate or whatever, but it smokes me for 2 days after for sure. At my age, some joint pain too but I have muscle growth and definition after only a few cycles through. Might need to focus on the form, recovery and diet though

[@jonathanmoya7784]

Thanks for this video, it has helped me a lot since the first time I watched it about a year ago.

[@thomasmarable6927]

I'm 48, and I was only able to do half of most of this workout. It kicked my butt! It looks like I found my new workout plan for a couple months.

[@MrCrossw0rd]

Video starts and this person talks about warm up link "down below" - where is this link exactly?

[@skycloud4802]

I've nearly planted two holes through my ceiling when I lifted up my dumbbells :/

[@connr8691]

i mean hey, at least you're tall

[@lakhmeetsingh6261]

😂😂😂😂

[@ricalexander2696]

I’ve been doing a circuit with dumbbells and it’s a really good workout. However I think this totally covers everything. Looking forward to trying this. Thank you.. 👍🏻

[@TheNiceguy1156]

Who's here cause their gym closed

[@charbeldib6424]

TheNiceguy1156 fuckin corona life

[@eddboiii300]

This will help

[@mariomorua8141]

No!!! Yes!!!

[@lucaantonelli1511]

Everyone! Cheers

[@mwan245]

Lucky me, I have an apartment gym

[@abelbabel8484]

Good god, I'mma need a memory workout plan first to remember all this. Looks like it's worth it, though.

[@adrianmbugua8344]

Super I don't always get time to go to the gym and have two idles dumbbells ate home , this workout will be perfect.

[@polish2x91]

"Don't rush the rows"
Him: Rushes the rows

[@bensmithy8159]

Thank you...all my favourite dumbbell workouts in one video!!