The Extreme Dumbbell Circuit Challenge

Tom Kelso

Coach

St. Louis, Illinois, United States

Strength and Conditioning

dumbbell metabolic 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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