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
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!
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!
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)
+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)
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
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.
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 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
@@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?
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!
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?
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.
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.
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
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
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...
@@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.
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!
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
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?
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.
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 !
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 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
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.
@@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?
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).
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.
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.
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!
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
***** 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
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
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 .....
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 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.
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 ).
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. 🔥🔥🔥🔥
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 ...
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
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
a new fan here! been looking for an advanced workout and this hits all the marks! I am quite fit and strong for woman but didnt do all the rounds given some of the feedback and its definitely for someone quite fit. Do it without weights if your a beginner and lighter weights then Andy uses.If you dont have hex dumbells find a sturdy filled up box to put your non dumbbell hand on for the push up row move.
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 !
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.
@@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.
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
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.
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.
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!
@@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.
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?
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.
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.
I'm writing this comment to keep myself accountable. I'm going to do this for a month and see what happens. Day 1: Made it through most of the workout, stopped at the very last rep of the last set. I'm so tired, I think I pulled something, and I'm covered in sweat. Looking forward to next time. I hope by the end of this I can bench my sister. Day 2: Rest day, I did some yoga and went for a short walk/hike. I thought about doing a short run but my legs are so sore from yesterday I decided not to. Found a cool rock on the trail tho, it looks like a dragon's egg. Day 3: Another rest day. I didn't feel very motivated today but I still forced myself to do some yoga to stay active and help with the lingering soreness. Tomorrow is the next workout day, I'm nervous but also excited. I hope I'm able to do the full workout this time. Day 4: Just got done and I am sooo tired. I got through the entire workout this time. I used my weights more than last time but I had to drop them during the last few exercises. It took me a really long time to finish and I had to take a few longer breaks. I'm really happy I finished though. Day 5: I didn't get a chance to update yesterday so I am writing this on day 6. This was a rest day. I didn't have enough time to do a walk or yoga so I'm a little sad about that. All in all a bit of an uneventful day. Day 6: Another rest day. I was working most of the day so I didn't get the chance to go for a walk or run, but I did make sure to get in some light yoga before bed. I have to do tomorrows workout a lot earlier than I would like and I'm a bit nervous about waking up my sister with the noise. Let's hope all goes well tomorrow. Day 7: This marks 1 week and 3 full workouts completed! Well, almost. I was only able to do half of the workout before I had to leave this morning. Despite only having time for half of the workout I think this was my most efficient one so far. I was able to do everything pretty quickly and with good form. I felt a little bad not being able to complete the workout today but I also feel proud that I did everything so efficiently. I'm counting this one as a win. Day 8: Pretty tired today so I'm super glad this was a rest day. I did a little bit of light yoga to keep active and worked for most of the rest of the day. I have a pretty busy schedule tomorrow but if I can make some time I'm hoping to be able to go for a run, we'll see what happens. Day 9: Another rest day. I didn't have time to go for a run today, I also failed to make time to do any yoga. I'm a little disappointed in myself since I know I had time to do some yoga before bed but I just decided not to. I can't dwell on what I have failed to do though, instead I'm choosing to focus on what I can do better in the future. Day 10: Workout day!! I have found that if I think too much before I start the workout I end up psyching myself out and causing myself some anxiety. This also happens during the workout if I think too much during my breaks. I'm actively trying to work on this and I've found that if I preoccupy myself with drawing or scrolling through Pinterest while I'm taking my break I don't get as discouraged. I think I did really well today, I finished the workout faster than before and was able to use my weights for longer.
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.. 👍🏻
Hands down u can't dispute this is killer work out routine.i tried it and it's good total body work out. Good job man!!!.Post more inspiring videos like this
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?
This is one of the best, if not the best, full body dumbbell workouts out there. It seems a bit shoulder heavy. Could toss in one more chest movement but otherwise I feel satiated and spent after this workout. Thanks!
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.
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! 😀
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.
![15 Minute Full Body Dumbbell Workout [Strength and Conditioning]](http://i.ytimg.com/vi/xqVBoyKXbsA/mqdefault.jpg)
![15 Minute Full Body Dumbbell Workout [Strength and Conditioning]](/img/tr.png)
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
are you god?
You are hero !!
1
Thanks for this - clicked the link to BB website and now they charge for plans? Use to be free!!!
Is This workout should be done every for better body
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!
Awesome 👏
🤗🤗🤗
So you've done the same workout multiples times per week with no variations? Just this specific video?
Good for you!
Six packs by just doing this exercise
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
Thank you
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!
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)
nice way to break the exercise down....
Thank you!
Michael 732 0
:::REALLY?The video was uploaded in July 2016You went from high school to end of freshman year in 4 months, LOLz! TROLL!
+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)
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
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
So in complex 1 I have to rest after doing all 3?
@@aluminum3668 yes
should i have to do all this exercises in one day ?
@@allentan3278 yea then rest for 1 day then do entirely like this for 1 week 1 day rest and 1 day workout
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
Bro nobody cares
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.
Hey Zanz, any updates on this?
Lucas he died of covid. rip
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.
@@briannaarmogan6513 lol!! I laughed so hard
Can you give me your phone no
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.
Those weights are each dumbbell or both?
@@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
@@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?
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!
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?
Although its been 5 years of this video being released, it still helps me today and many more people, Love it!!
@@minibertel6908 I definitely meant to say 5 years lmao my b
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.
I think you're doing it wrong. This guy did it in 7:18
@@stu7900 lolx
I think minimum can be 40 minutes if you push yourself hard enough
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.
I concur 💪🏾👊🏽
Complex 1: Perform 5 rounds, resting 60-90 sec. between rounds
1. Dumbbell Clean: 3 reps
2. Dumbbell Push Press: 3 reps
3. 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
Complex 4: Perform 2 rounds, resting 90 sec between rounds
1. Split Stance Alternating Hammer Curl: 10 reps
2. Split Stance Alternating Shoulder Press: 10 reps
3. Split Switch: 20 reps
4. Squat Curl to Press: 10 reps
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
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
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!
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...
He wasn't joking when he said do this two times a week and rest for at least two days in between. Killer workout!
Roughly how long does it take??
You do this 3 times a week
Rest 4 days (doing light cardio 24 hours after this workout would be ideal)
Eat protein
@@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.
@@muhaiminzulkarnain5628 I took like 45 minutes but I skipped some and didn't finish some. I'm gonna try and do everything next time
Its a good workout if you do higher reps same amount of sets
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!
These videos are great. No bloat, just straight to the point!
Straight to the point and no endless blablabla. A 7 min vid is the best. Thanks a lot.
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
Politics Now Does it increase muscle mass at all?
How often do you do these complexes each week?
How often a week? Twice?
Dude this is unbelievable, thank you so much. It’s FREE! Insane.
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?
Mother of God! That "conditioning complex" at the end is absolute hell!
the last 2 destroyed me.
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.
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 !
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.
You think this is a solid routine for someone wanting mass/muscle/strength or do you reckon more needs to be done?
@@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
Hope i help you
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.
@@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?
Just now completed doing this workout.. i can feel the impact. Probably best workout I've done until now
Great workout....for both strength and conditioning. My 17yr old son and I did it today 23 Mar 2021 and it kicked my ass.
It’s great you’re working out with your son. Are you still incorporating this exercise in your workouts?
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).
Gain muscle, Loss weight. Thank you NextLevelDiet Im feeling remarkable as well as healthy.
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.
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.
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!
how often do you do it? Have you kept doing this workout since you commented a year ago? lol
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
The best full body workout is burpees with dumbells. That's a burpee with a pushup, squat, then shoulder press. Guarantee ass kicker.
That would be brutal
Sam Rome It's good shit bro. If you have any bitch in you, dumbell burpees will make a man out of you
***** 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
***** Deadlifts, if heavy, 6-8 reps. If light 10-15 reps. Pullups, as many reps as you can do.
I can't do one single pull up what should i do?
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
🤣🤣🤣🤣😔
We need your dad's workout routune
😂😂
hey bro, how long does it take. It took me 1.5 hour for the program and 20 mins for warm up and Stretching
🤣🤣🤣🤣
Great workout, great audio, great production value. Totally impressed.
YES! THAT'S KEY
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
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.
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 .....
how about your muscle growth bro? right now? is this workout good for increase muscle/body mass?
I liked this workout. Got my heart pumping. Will be incorporating this into my Triathlon workouts.
I loved this one. I was absolutely gassed by the end. Thanks for sharing.
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!
Did u continued this workout, if yes did you get good results ?
@@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.
"Dont rush through the rows " - Rushes through the rows
It’s fast forwarded lol
Joaquin Solis doesn’t look like it lol
Rows hurt so bad; I don't know whhyyyyyyyyyyyy (helpppp)
WoW imagine having to steal comments to get noticed on the internet
😂
IBEST WORK OUT I HAVE EVER SEEN FOR FREE WEIGHTS, Full-Body Dumbbell Workout
I appreciate it
If not a beginner and done this workout for a while, should you include more days during the week? Such as, instead of 3x a week, up to 4-5x a week??
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 ).
I love your workouts! You just don’t talk too much u go right to the exercise explaining what to do!!! Thank u
"Don't rush through the rows" then he rushes through the rows. Good times.
Mr. Interesting can i use push up for warm up
@@steverojer9473 Yes you can but make sure to only go to 60-80% of your max to avoid fatigue before starting the actual workout
yeah there was no time under tension
It’s probably sped up
So true. I was thinking the same thing. "Use time under tension" - and he is finished within 10 seconds.
OMG!!! This is a straight LION workout, I was fatigued just watching and imagining this. Definitely going to try it, thanks men.
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. 🔥🔥🔥🔥
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 ...
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
@@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
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
a new fan here! been looking for an advanced workout and this hits all the marks! I am quite fit and strong for woman but didnt do all the rounds given some of the feedback and its definitely for someone quite fit. Do it without weights if your a beginner and lighter weights then Andy uses.If you dont have hex dumbells find a sturdy filled up box to put your non dumbbell hand on for the push up row move.
Thanks for this video, it has helped me a lot since the first time I watched it about a year ago.
He is the only bodybuilder that doesn't have annoying voice. Thank goodness
What 😂🤦🏾♂️
Lol
RIP to other body builders
I understand what you're saying about his voice, but he's not even close to being close to being a bodybuilder.
@@lepe word. He's in shape, but nowhere near a bodybuilder
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 !
Doing this workout made me realize how out of shape I am. This is no joke!
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.
Would love for you to try out my workout channel if you have some time
How much kilograms are each dumbels?
@@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.
@@theunboxingshow5461 oh! Thank you for the reply.
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
Just asking but are you on a calorie deficit? I am thinking of doing it but I find it hard to change my diet
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.
Everyone likes a bit of attention 😮
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
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.
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.
You are so correct.
sara der b cz VG see CV
You're right
Dear friend, it is indeed an action movie.
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!
honestly I wouldn't have included farmers walks and overhead presses. I know this is two years late and don't mean to hate
@@lilv3966 Any exercises you would replace those with?
@@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.
@@OD138 if you actually train with farmer's carries regularly you're risking spinal compression,
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?
33F finished this under 45mins.. amazing workout. Will continue for a month and keep posted on weight loss
Amazing workout! Just completed it! Thank you!
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.
Best workout. Really comprehensive and complete
This dude has the perfect example of a good Aesthetic, v shaped upper body and no chicken legs.
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.
I feel like in shape just by watching this dube, awesome workout
Lmaooo
I'm writing this comment to keep myself accountable. I'm going to do this for a month and see what happens.
Day 1: Made it through most of the workout, stopped at the very last rep of the last set. I'm so tired, I think I pulled something, and I'm covered in sweat. Looking forward to next time. I hope by the end of this I can bench my sister.
Day 2: Rest day, I did some yoga and went for a short walk/hike. I thought about doing a short run but my legs are so sore from yesterday I decided not to. Found a cool rock on the trail tho, it looks like a dragon's egg.
Day 3: Another rest day. I didn't feel very motivated today but I still forced myself to do some yoga to stay active and help with the lingering soreness. Tomorrow is the next workout day, I'm nervous but also excited. I hope I'm able to do the full workout this time.
Day 4: Just got done and I am sooo tired. I got through the entire workout this time. I used my weights more than last time but I had to drop them during the last few exercises. It took me a really long time to finish and I had to take a few longer breaks. I'm really happy I finished though.
Day 5: I didn't get a chance to update yesterday so I am writing this on day 6. This was a rest day. I didn't have enough time to do a walk or yoga so I'm a little sad about that. All in all a bit of an uneventful day.
Day 6: Another rest day. I was working most of the day so I didn't get the chance to go for a walk or run, but I did make sure to get in some light yoga before bed. I have to do tomorrows workout a lot earlier than I would like and I'm a bit nervous about waking up my sister with the noise. Let's hope all goes well tomorrow.
Day 7: This marks 1 week and 3 full workouts completed! Well, almost. I was only able to do half of the workout before I had to leave this morning. Despite only having time for half of the workout I think this was my most efficient one so far. I was able to do everything pretty quickly and with good form. I felt a little bad not being able to complete the workout today but I also feel proud that I did everything so efficiently. I'm counting this one as a win.
Day 8: Pretty tired today so I'm super glad this was a rest day. I did a little bit of light yoga to keep active and worked for most of the rest of the day. I have a pretty busy schedule tomorrow but if I can make some time I'm hoping to be able to go for a run, we'll see what happens.
Day 9: Another rest day. I didn't have time to go for a run today, I also failed to make time to do any yoga. I'm a little disappointed in myself since I know I had time to do some yoga before bed but I just decided not to. I can't dwell on what I have failed to do though, instead I'm choosing to focus on what I can do better in the future.
Day 10: Workout day!! I have found that if I think too much before I start the workout I end up psyching myself out and causing myself some anxiety. This also happens during the workout if I think too much during my breaks. I'm actively trying to work on this and I've found that if I preoccupy myself with drawing or scrolling through Pinterest while I'm taking my break I don't get as discouraged. I think I did really well today, I finished the workout faster than before and was able to use my weights for longer.
Don't Stop nigga
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.. 👍🏻
Me first: Ok, 6 kg dbell will go easy...
Me at the renegade row: trying to lift my slipper in stead of dbell.
😅😅😅🤣🤣🤣🤣
Hahahahahahahahahaha
🤣😂🤣😂😂😂
Video starts and this person talks about warm up link "down below" - where is this link exactly?
Hands down u can't dispute this is killer work out routine.i tried it and it's good total body work out. Good job man!!!.Post more inspiring videos like this
2:29 'don't rush through the rows' proceeds to go 200mph
Fr🤣😭 he trying to row to the other side of the Pacific ocean with that speed
Faster than the flash!! Indeed!
The problem with being faster than light is that you live in darkness
"I am speed"
I was looking for this comment lool
Dont do this if you just started working out you won't move for the next 3 days, better to ease into your workouts
Hahahaha I learned this the hard way 😥
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?
LOL best comment!
@@GRX0628 1 set of 10 reps for each arm...60 secs rest and then other arm
i just reduced the sets and reps a bit when i started working out, works fine for me..i add more sets and reps as i go along.
This is one of the best, if not the best, full body dumbbell workouts out there. It seems a bit shoulder heavy. Could toss in one more chest movement but otherwise I feel satiated and spent after this workout. Thanks!
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.
Just did this workout for my bday. Ready for another year! :)
Beautiful!! for quarantine time!! Imma add some more resistant band choppers for the rotating core power too! Thanks for this workout!
Yes!! This is the best time!
I love this workout !!!! since doing this i have seen great improvements !!!! thanks ANDY
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! 😀
Love this guy! Worked with him on peloton strenght program.
Now im doing this and i love it.
Always great variety of exercises!🖤
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.
Who's here cause their gym closed
TheNiceguy1156 fuckin corona life
This will help
No!!! Yes!!!
Everyone! Cheers
Lucky me, I have an apartment gym
Thank you...all my favourite dumbbell workouts in one video!!
Perfect at this time of ncov for hometraining will try this too
Watched video...workout complete
This is an awesome channel. Straight to the point and no bs
I loved this! It was a great "wake me up" routine😊😊😊 definetly adding this to my week
This Workout is great I’ve done a couple other ones too!Great Job Man definitely earned a new sub.
EXCELLENT! THANK YOU, ANDY! 💪💪💪
Does this help me workout with my whole body and help me gain strength and shape? Plzz reply to my question ASAP coz I ma bored at home
yes
I just did this at the house...and whew. Great workout and thank you for sharing. I will certainly add this 2 to 3 times a week!
Wow! A whole video without an advert!. Good content too.
3:37 I do this workout everyday without a dumbbell, nailed it.
lmao....you are very funny....
Dynamite dumbbell workout! Thanks folks!