The Extreme Dumbbell Circuit Challenge

This is a great workout for general fitness, fat loss, or muscle building. It’s perfect for those seeking maximum calorie burning and variety within their current program. It’s demanding and result-producing if you do it properly. Here you go:

You will need three pairs of dumbbells:

Lightweight – a challenge to complete 20 to 25 repetitions (reps).
Moderate weight – a challenge to complete 12 to 15 reps.
Heavyweight – a challenge to complete 5 to 8 reps.

The Dumbbell Metabolic Circuit Challenge: Sequence 1

Perform these exercises with minimal rest time between each.

Lightweight dumbbells:

Squat x 20 – 25 reps

Overhead press x 20 – 25 reps

Bent-over row x 20 – 25 reps

Rest: 30 – :45 maximum

Moderate weight dumbbells:

Repeat the three exercises for 12 -15 reps with minimal rest time between each

Rest: 30 – :45 maximum

Heavyweight dumbbells:

Repeat the three exercises for 5 – 8 reps with minimal rest time between each

Rest: no more than 1:30 and then go to sequence 2

The Dumbbell Metabolic Circuit Challenge: Sequence 2

Perform these exercises with minimal rest time between each.

Lightweight dumbbells:

Alternate-leg lunge x 12 reps each leg

Push up while holding dumbbells x maximum reps possible

Bicep curl x 15 reps, then upright row x 15 reps

Rest :30 – :45 maximum

Moderate weight dumbbells:

Repeat the three exercises for the following reps with minimal rest time between each.

Alternate-leg lunge x 9 reps each leg

Push up while holding dumbbells x maximum reps possible

Bicep curl x 10 reps, then upright row x 10 reps

Rest :30 – :45

Heavyweight dumbbells:

Repeat the three exercises for the following reps with minimal rest time between each.

Alternate-leg lunge x 6 reps each leg

Push up while holding dumbbells x maximum reps possible

Bicep curl (5 reps) then upright row (5 reps)

Rest 2:00, then repeat the above two sequences with the same repetition goals and rest time prescriptions based on your level of fitness

What’s My Fitness Level?

Below average condition: attempt to repeat the two sequences once.
Average or above average condition: attempt to repeat the two sequences twice or three times.
Exceptional condition: attempt to repeat the two sequences four or more times.

Follow the Rules

This dumbbell metabolic circuit can be a great addition to your regular routine provided you adhere to the following:

You push yourself in each set and use appropriate resistances for each exercise.
You use proper exercise technique.
You adhere to the prescribed between-segment rest periods.

I guarantee you’ll like it.

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