Ultimate Full-Body Dumbbell Workout | Andy Speer

Got a pair of dumbbells? Then you can do this circuit! Build muscle, gain strength, and get ripped with Andy Speer's ultimate dumbbell circuit workout. Just don't let go until the end!

00:00 - Intro
00:35 - Strength & Power Complex
01:45 - Hypertrophy Series
03:06 - Core Series
04:58 - Conditioning Complex

You don't need a gym filled with equipment to build serious muscle, strength, and conditioning. All you need is two dumbbells and a plan! I put together four complexes, each using nothing more than a pair of dumbbells and your body. Each complex will challenge you in a unique way.

Complexes are great because they force you to complete a high-volume workout in a short amount of time. The key is to hang on to the weight until you've completed all the movements. No rest until you've finished a round!

Once you've completed the warm-up, grab a set of dumbbells, and get your mind and some weights ready. The first time you do the routine, just work through each complex as best as you can, and don't worry if it feels a bit awkward or the weights you have aren't ideal.

If you have more than one pair of dumbbells available, you'll probably want increase or decrease the weight depending on the complex. In general, use as much weight as you can, but don't go so heavy you can't move well. Rest 2-3 minutes between complexes, and be ready to work.

| Complex 3: Core |
You may not see anything in the exercises listed below that screams "core" like, say, the hollow rock from my "Quick Total-Body Workout," but trust me, you'll feel these where you should.

To make this work as a complex, perform all exercises with your right arm, rest 60 seconds, and then go through the exercises with your left arm. Keep your core tight the whole time!

During the snatch, keep your core tight and posture solid, even when you start breathing heavily. When performing the farmer's carry, your body will naturally want to lean away from the weight, but try to lean into the weight to keep your torso nice and straight.

The get-up sit-up, or half get-up, is a great exercise for your core and far less complex than the full get-up. Keep your eyes on the dumbbell and your shoulder locked into the socket. Push through your heel on the bent-leg side. When doing plank rows, I like to elevate my nonworking arm on a dumbbell so I get a full range of motion and don't sell myself out on the bottom of the movement. Widen your legs, which will help your hips square to the floor.

| Complex 4: Conditioning |
The final complex in this workout will test your conditioning. It may not look like much, but if you spend a little time in a split stance, you'll see why I use this as a finisher. When you're in a split stance, keep that back glute really tucked and tight and your torso vertical while you do the hammer curl. Switch legs before moving to the shoulder press.

During the split switch, try to keep your hips as low as possible. You'll get off the ground a little bit, but you don't want to be jumping around a lot. The key is to move your feet quickly and keep your torso nice and vertical.

| Implementing This Workout |
Perform this workout twice per week for 2-3 weeks, resting at least two days between the workouts. If you like the results, keep going with it! Once the workouts start to feel static, add weight or reps, or decrease the reps. Do whatever you can to challenge yourself every time!

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[haltdeacon]

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

[dinol]

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!

[patrickfinnegan]

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

[michael]

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)

[michaelcecchini]

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!

[palash]

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

[DarkWolfJr]

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

[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.

[Versatile-Gaming]

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

[bobbyjuju]

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!

[zanzkami]

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.

[roshi]

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.

[cynthiahotmafatmawati]

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

[maxi_rl]

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.

[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

[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 !

[jayblackburn]

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

[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...

[codyosborne]

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 YouTube 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

[sofiacurran]

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!