WOD: Total-Body Burn Using Dumbbells

Creating workouts that combine strength and endurance; high and low intensities, and multiple muscle groups in a single move are my favorite. These workouts are awesome at blasting calories and toning quickly! They make improves in physical fitness and body image much more efficient.

Higher repetitions provide a lower-intensity workout. This allows us to focus on using perfect and proper form during each exercise.


Total Time: About 45-50 minutes

  • Walking Lunges 3×10
    1st set: begin with small steps, increasing step size and ROM with each step.
    Start with light weight on the first set and increase weight with each set.
  • Single Arm Dumbbell Snatch 3×10
  • Goblet Squats 3×20
    1st set: Shoulder-width stance squat
    2nd set: Narrow stance squat
    3rd set: Sumo (wide stance) squat
  • Butterfly Press 3×10
  • Straight Leg Dead Lift 3×20
  • Bicep Curl // Hammer Curl [superset] 3×10 each exercises
  • Lying Leg Lifts // Abdominal Crunches [superset] 2×25 each exercise
  • V-Sits // Russian Twists [superset] 2×25 each exercise

Sets/Reps: For exercises using a single leg/arm/side, sets and reps indicate per side. Example: lunges are 3×10 per leg.

Rest: Less than 1 minute between sets [no rests between supersets]

Intensity: Choose dumbbell weights where sets and reps are obtainable, but the last 1-2 reps are difficult.

If you need longer than 1 minute rest between sets, the workout is too intense so decrease weight.

Equipment: 2 Dumbbell weights [possibly several different weights sizes for different exercises]


Focus on perfecting form and technique during each exercise. Speed is not necessary, so slow down the movements to identify and correct and mistakes in form. Take note of the tutorials page to learn proper form for each exercise!

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