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The Extreme Dumbbell Circuit Challenge

This is a great dumbbell workout for general fitness, fat loss, or muscle building. In other words, it's good for pretty much everyone.

Tom Kelso

Written by Last updated on Nov 7, 2022

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:

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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Tom Kelso

About Tom Kelso

Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.

In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).

Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.

Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.

Tom received a Bachelor’s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.

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