Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss workout. Today you versus me in a quick, highly effective fat burning workout using just some dumbbells and a bench
So hit the thumbs up button, make sure you’re subscribed so you never miss our brand new videos and Faster Fat Loss workouts every week, chug back your PPK and let’s see what you’re made of!
For this workout, you’ll perform 5 exercises in circuit fashion and complete 10 reps of each exercise.
That means you’ll perform 10 reps of exercise one then move on to exercise two and repeat until all 5 exercises are done.
You should use a weight that is about 70% of your 1 Rep Max.
You will have up to 90 seconds to rest and rehydrate with AminoFast between rounds before repeating the entire circuit.
Your goal is to complete as many rounds as possible before you drop.
If you make it 5 rounds, great, we all start somewhere – even me.
Last 10 rounds, you’re a well-conditioned intermediate.
15 rounds or more? Well, let’s just say you’ve got me beat.
Now let’s get to it!
Exercise #1: Dumbbell Chest Supported Row
Lie face down on a bench set to an incline of 30-45 degrees, row the weight up to your mid stomach, pulling with your elbows and squeezing with your back, traps and rear delts at the top – then control back down. Fast explosive concentric, slow controlled eccentric.
Exercise #2: Dumbbell Incline Bench Press
This is one of the best upper chest exercises you can perform. Retract the shoulders, brace the core and drive the weight up explosively, stopping just short of lockout then control the weight back down. Remember not to flare your elbows out and no pausing at any point, keep constant movement up and down – like a piston in an engine.
Exercise #3: Dumbbell Bulgarian Split Squat
Hold a pair of dumbbells at your sides. Sink down into a deep split squat with your back leg raised on a bench, box, or ledge. Then explode up, driving through your front heel to the top. Then lower back down under control and repeat. Perform all reps on one leg then switch to the other leg.
Exercise #4: Dumbbell Chest Supported Lateral Raise
Set a bench to a high incline around 60 degrees. Lean your chest against the bench to support you and perform lateral raises. By keeping your chest against the bench, it will keep tension on your side delts where you want it, and prevent you from using momentum, swinging your body back to lift the weight.
Exercise #5: Dumbbell Russian Twists
Sit with your legs raised parallel to the floor – lean back – grab one dumbbell and twist, hitting the ground beside you alternating side to side. Think agility and twisting from the core.
And that’s it!
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Drop a comment below when you give this workout a shot and let me know which exercise you enjoyed the most or found the most challenging.
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Perform this workout 4 times this week, aiming to last more rounds each time you perform it and you’ll see just how effective a few dumbbells and a bench can be for enhancing your physique.
Now if you’re looking to step up your fat burning results even more, I always love to stack these high intensity workouts with Blade – it’s a daily goto whenever I’m leaning out.
Keep training hard and we’ll see you in the next one!
#FasterFatLoss #DumbbellWorkout #FatBurningWorkout