Man Maker Mayhem Workout | Total-Body Dumbbell Fix

This rapid-fire follow-along home workout is a great way to learn a top-notch movement, giving all types of lifters a chance to test their strength and fitness.

As with the other workouts in The Total-Body Dumbbell Fix, you won't focus on hitting specific sets and reps as you practice these movements. Go at your own pace and complete as many reps as possible. If you find yourself struggling to learn a particular movement, pause the video and work at your own pace until you feel confident in your form.

Exercise intervals last 35-45 seconds, with 15-30 seconds of rest in between. Listen for the tone as you follow along with the video to let you know when the time is almost up. If you choose not to follow the video, you can increase or decrease the interval and rest times to adjust the intensity of the workout.

Light to medium weight is best for this workout; heavier dumbbells will build strength and hypertrophy, while lighter dumbbells benefit aerobic performance and athletic endurance. The last two minutes will be a burner at any weight!

Perform these first four exercises in a circuit, with about a minute of rest in between each full round. The man-maker is not part of this circuit because it is your final fitness test at the end of the workout.

| Follow Rickey Jasper II |

========================================­=====

| Follow Us |

[bodybuildingcom]

| Man-Maker Mayhem Workout |
1. Circuit: 3 Rounds
a. Dumbbell Front Squat: 35-45 sec. work (1530 sec. rest)
b. Dumbbell Military Press: 35-45 sec. work (1530 sec. rest)
c. Alternating Renegade Row: 35-45 sec. work (1530 sec. rest)
d. Dumbbell Sprawl: 35-45 sec. work (1530 sec. rest)

2. Full Man Maker: Max Reps (in 2 min.)

| Follow Rickey Jasper II |

[mandygwat]

This workout kicked my butt and made me forget about Coronavirus for a tough 24 minutes. Thank you.

[imTESTlNG]

I began using this workout about 1 month ago, I started using 12 pounds dumbbells and dying in about 3 sets in.
Now I do this workout with 10 min of jumping rope before the workout and I can do 4 sets with 15 dumbbells with 40 seconds of exercise and 20 seconds of rest .
This workout is hard but it is well worth it

[ikr]

To be able to control his breathing while doing that workout and talking all at the same time...impressive

[paulfitzgerald]

Man, thanks for being real with the work out, meaning, you show the modifications during the workout & expressing the reality of how difficult it gets sometimes. Yet, you don’t tell us to compromise and be soft on ourselves. Great balance!

[JoeAmwelejoe]

This is my favourite full body at home workout, I do it 3 - 5 times a week especially now because the gyms are closed and my body looks and feels great. Love it, enjoy it everytime.. Thank you Jasper for this incredible routine

[fryeguy]

1st manmakers of 2023 this morn. As good as it ever was! Happy New Year!

[jaymario]

I love workouts like this. It's not time consuming at all. Hit it hard build muscle while losing weight.

[juanesteban]

I love this workout. I have been training at home 3 times a week since the lockdown. One of my days is this workout, doing 3 manmakers at the end (20 lbs dumbbells). I always get a great pump after this WO.

[zacharyfry]

Fantastic workout! I would love to see more of this trainer, he explains things very clearly and doesn't try to to sugar coat it. Loved it!

[burtonable]

This was a real butt kicker for a 60 year old former sheepdog with 2 new knees. Got six man makers before losing dumbbells and continuing total 10 with breaks. Also went 35/20 with first cycle. Plan on doing it again 2 more times this week. Thanks for the great workout.

[khoisan]

This is the best total body dumbbell workout I've ever seen & done. Thanks so much for the simple to follow instructions and demonstration video

[ruleoffitness-minhomewor]

That's an awesome workout. There is nothing better than building strength and get fit at the same time. Thanks

[carlswansontv]

This is what I’m starting my morning off with from now on. Was looking to add more “fitness” to my daily majority-lift workouts. Thanks for this!

[fryeguy]

Okay. I know this workout by heart now. I'm gonna do this workout along with my other routines to my own soundtrak of hype & workout music. I can't tolerate these commercials coming right in the middle of sets and breaking my rythym anymore. It was fun following this. Ricky is great. Thnx 4 a great workout routine. 💪

[marciab]

I like this dude! I want to do more of his workouts. Where some of the others were demonstrations, his was an actual worke-out that I really enjoyed.

[rotunda]

I did the WoMan maker 3 rounds...lol! I'm sweating and soaked. It was AWESOME!!! Next time I will do it until the last round. Loved it!

[mustavogaia]

Taken from the video description:
| Man-Maker Mayhem Workout |
1. Circuit: 3 Rounds
a. Dumbbell Front Squat: 35-45 sec. work (1530 sec. rest)
b. Dumbbell Military Press: 35-45 sec. work (1530 sec. rest)
c. Alternating Renegade Row: 35-45 sec. work (1530 sec. rest)
d. Dumbbell Sprawl: 35-45 sec. work (1530 sec. rest)

2. Full Man Maker: Max Reps (in 2 min.)

[jessi]

So I have been going through an extremely hard time and it has gotten to the point of contemplating ending my life. Trying really hard to push through it but it has been so fucking hard. Today was the first day back on the weights and I missed it so much. Some of what he is saying through the work out I am relating to my personal situation and it is motivating me to keep moving forward. I didn't understand what was up with me till I was crying because he said " Look, it might hurt right now. It might be challenging but your body will thank you for it in the long run." Thank you so much for creating this video, sometimes you don't know how much your words can impact someone.

[lizwhite]

I will definitely be coming back to this one! Ending up doing 8 man makers with 10 pounds at the end. Not too bad for my first time!