Ultimate Full-Body Dumbbell Workout | Andy Speer 

TIMESTAMPS: POWER AND STRENGTH COMPLEX (5 sets of 3 Reps-90 seconds between sets) 1. Dumbbell cleans 1:05 2. Push-Press 1:15 3. Dumbbell front squat 1:30 HYPERTROPHY SERIES (4 sets of 10 reps work each exercise, then 60 seconds rest before you start again) 1. Dumbbell crush press 2:01 2. Bent-over rows 2:25 3. Reverse lunge (10 each leg) 2:38 CORE SERIES (2 rounds on each arm-4 exercises with one hand, then 4 exercises with the other hand-2 sets of 10) 1. Dumbbell snatch 3:19 2. Farmers carry 3:37 3. Get-up sit-ups 4:00 4. Renegade row 4:23 CONDITIONING COMPLEX (2 sets of 10 per arm) 1. Split-stance alternating hammer curls 5:02 2. Split-stance alternating shoulder press 5:30 3. Split switch (2 sets of 20) 5:45 4. Squat curl to press (2 sets of 10) 6:14

POWER AND STRENGTH COMPLEX (5 sets of 3 Reps-90 seconds between sets) 1. Dumbbell cleans 2. Push-Press 3. Dumbbell front squat HYPERTROPHY SERIES (4 sets of 10 reps work each exercise, then 60 seconds rest before you start again) 1. Dumbbell crush press 2. Bent-over rows 3. Reverse lunge (10 each leg) CORE SERIES (2 rounds on each arm-4 exercises with one hand, then 4 exercises with the other hand-2 sets of 10) 1. Dumbbell snatch 2. Farmers carry 3. Get-up sit-ups 4. Renegade row CONDITIONING COMPLEX (2 sets of 10 per arm) 1. Split-stance alternating hammer curls 2. Split-stance alternating shoulder press 3. Split switch (2 sets of 20) 4. Squat curl to press (2 sets of 10)

I'm 54 years old been driving a truck for 20 years. Coast to Coast.. my body has taken a beating and I've allowed it to happen embarrassed to say. I'm 6ft tall and I've never way over 250 lb until now. I bought the adjustable Bowflex dumbbells and an adjustable bench and put them on my truck. Your videos are true inspiration and I would like to go forward with this routine that you show here on this video and possibly sign up for more. Would love to chat more once I've had a chance to get a feel for the routine. Thanks for the great inspiration! I will get started right away

Worked my way up from 30's to 55's on this workout; this is such an excellent one. Y'all, not only is this a great workout, but it's also a great exercise in self-discipline and tenacity. Stick with this, everyone!

I did this workout and I thought I was going to die. My dad had to carry me to my room (I'm 25) lol

TIMESTAMPS: POWER AND STRENGTH COMPLEX (5 sets of 3 Reps-90 seconds between sets) 1. Dumbbell cleans 1:05 2. Push-Press 1:15 3. Dumbbell front squat 1:30 HYPERTROPHY SERIES (4 sets of 10 reps work each exercise, then 60 seconds rest before you start again) 1. Dumbbell crush press 2:01 2. Bent-over rows 2:25 3. Reverse lunge (10 each leg) 2:38 CORE SERIES (2 rounds on each arm-4 exercises with one hand, then 4 exercises with the other hand-2 sets of 10) 1. Dumbbell snatch 3:19 2. Farmers carry 3:37 3. Get-up sit-ups 4:00 4. Renegade row 4:23 CONDITIONING COMPLEX (2 sets of 10 per arm) 1. Split-stance alternating hammer curls 5:02 2. Split-stance alternating shoulder press 5:30 3. Split switch (2 sets of 20) 5:45 4. Squat curl to press (2 sets of 10) 6:14

I've done it over a month exacly how andy showed it working on form as well as pushing out every rep i can see definition oxygen levels higher awesome thank you Andy Spears

Edit: it's been 21 days. I can see my chest, arms, abs, traps , and body overall getting leaner and more defined. Even i can feel my triceps built a little and my upper body getting wider. Be sure to make time for at least 90 mins a day. Good luck and do your best! I'm starting this workout now. Even though i'm only starting doing dumbbells workout for about 2 months using 2 x 3 kg dumbbells, i'm feeling like trashed now in the 4th series, especially those split switches. Don't forget them legs day, bro. I need about 1 hour to finish. Since i take a lot of breaks in between. I'll be giving you my results in the next month or 3 weeks as he said. Thanks. I'll do my best! Starting from 29/06/2020.

Straight to the point and no endless blablabla. A 7 min vid is the best. Thanks a lot.

Just now completed doing this workout.. i can feel the impact. Probably best workout I've done until now

I had found the best workout to do every day I had found the best teacher to listen to wish me luck with my first workout routine & first challenge in my life I am 14

Great workout, great audio, great production value. Totally impressed.

Who's here cause their gym closed

I've been doing this for nearly a month. I see the definition in my thighs that I have been trying to get for months! Great workout but you must push yourself!

Okay folks, just discovered this and while also trying to do keto last 2 weeks (7 lbs lost but 3 days plateau-ing as of today) I did my first attempt at this.... took me 43 min (i think i did it all properly) and my fitbit says i burned 397 calories. Can't wait to do it again and try to up the intensity. Thanks @Andy_Speer and @bodybuildingcom !

It was my first day today . Following the warm up routine , I was only able to perform power and strength complex and hypertrophy ( including only dumbbell press and bent over ).

I started to do these excises since 2016. In the beginning, I was unable to cover whole program. Therefore I reduced the reps and cover this schedule. After two week I can finished whole schedule without skip. I loss 8 kg weight from my body. I use natural Honey bee and ginger as fat burner and I use this schedule 3-4 times for a week (1 Day rest). To day I watched this video to start again after 4 years. I got a lot of benefits from this video. Thank you very much for this video. may your shadow never grow less .....

I liked this workout. Got my heart pumping. Will be incorporating this into my Triathlon workouts.

"Dont rush through the rows " - Rushes through the rows

Thank you for taking the time to make this video, but here is feedback that can make your future vids better: Maintain a camera view of the FULL BODY. How are we supposed to learn proper form with all the extreme zooms and jump cuts?Maintaining a view of the FULL BODY for the entire video is what’s needed if this is a training vid. To be “creative” you could show side and back views so that viewers can ensure their form is correct. I know this vid is old, so thank you if you read this far.

OMG!!! This is a straight LION workout, I was fatigued just watching and imagining this. Definitely going to try it, thanks men.

I love your workouts! You just don’t talk too much u go right to the exercise explaining what to do!!! Thank u

I did this last month 3 times in a week and it losses me 15 pounds from 210 pounds i am only 195 pounds rn and my body got toned faster than i ever thought i am still doing it and i will give you more info on my results next month see you soon keep safe and God bless

Gain muscle, Loss weight. Thank you NextLevelDiet Im feeling remarkable as well as healthy.

did this today ... I'm coming back from a long break ..... let's do this ........ day 1 -- had do lower down the weight immediately after the first set of the HYPERTROPHY SERIES .... but I still managed to finish the full workout with a much lower weight and a bunch of long breaks ... will work on my posture as these exercises are new to me ... will stick to the same reduced weight for now ...

The best full body workout is burpees with dumbells. That's a burpee with a pushup, squat, then shoulder press. Guarantee ass kicker.

I just burn 100 kcal by watching this....

I enjoy this workout. The Dumbell crush presses are killer.

Good workout but your camera man needs to show the whole body when you are demonstrating the workout. This is not an action movie, this is supposed to be an instructional video.

I have been working out 4 days a week through the pandemic using another app and thought I was in pretty good shape for my age. I did this workout on 22 February 2021. It's been 2 days and I can barely walk up and down my stairs. Thank you for this workout!

Me first: Ok, 6 kg dbell will go easy... Me at the renegade row: trying to lift my slipper in stead of dbell.

He wasn't joking when he said do this two times a week and rest for at least two days in between. Killer workout!

Wow!!! That is just Amazing...Thanks for the Video

"Don't rush through the rows" then he rushes through the rows. Good times.

I tried the first set, repeated many times, it was enough for the day. I was sweating like a pig, excellent workout. Will try the second set next. I’m 62 btw...

Andy, stumbled across this video by accident. You have to be the best strength coach on peloton! Didn't know you branched out. I'll look for more content from you. Cheers, JJ

Do the warm-up, all three complexes, and finally the conditioning/cool down exercises every Monday and Friday so far has been great. I’m still an ugly bastard, but I feel fantastic!

Just did this workout for my bday. Ready for another year! :)

This exercise regime is legit. My friend, a 3rd degree black belt, commented about my results the other day. 😊 Please speak slower, though, the American accent. Thanks

Super I don't always get time to go to the gym and have two idles dumbbells ate home , this workout will be perfect.

I'm 53 and started using this workout 5 yrs ago. I would get lazy take months off then have to start again, multiple times. I never gave up, and 5 yrs later I'm now very disciplined. Went from 207 lbs to 155 and a six pack I haven't had for 34 years. I feel 19 again! I shared this workout with numerous people who also love it!

Thank you trainer for teaching you 8 Best Exercises For A Bigger Chest.

Tried this workout yesterday after weight training for 5 months I wanted something a different. Made too the last complex and crashed after exercise one.....great workout.

2:29 'don't rush through the rows' proceeds to go 200mph

The best morning full body routine excercise 🥰🙏

I loved this! It was a great "wake me up" routine😊😊😊 definetly adding this to my week

I just did this at the house...and whew. Great workout and thank you for sharing. I will certainly add this 2 to 3 times a week!

This is an awesome channel. Straight to the point and no bs

3:37 I do this workout everyday without a dumbbell, nailed it.

Is anyone else here because they can’t go to the gym because of the coronavirus?

I've been around the block, but seriously. Used to be 128 kg now down to 110 kg through Omad and keto, but I have no gains in terms of weight loss lately . I would like to be 85 to 90kg I'll take this challenge and update you guys. I know diets play an important role too. See you again

Split this into two or three separate workouts on consecutive days if you are just starting out. You don't have to do it all immediately just because it's on the video.

Finally an intelligent total body workout ( only twice a week , so we can do other sports or cardio ) which emphasizes on power, hypertrophy, core and conditioning under 1 hour. Perfect for athletes or martial artists

I'm 80 and have been doing step 1 movement 1 only so far. I feel great and I mix it with the bike and tread. It's a nice goal for me. Perhaps I'll do it all before 85.

Dont do this if you just started working out you won't move for the next 3 days, better to ease into your workouts

I started at 58 yrs of age, weighing 200 lbs...3 months later, I weigh 167 lbs and am 43yrs old. What a routine !!!!

If not a beginner and done this workout for a while, should you include more days during the week? Such as, instead of 3x a week, up to 4-5x a week??

Although its been 5 years of this video being released, it still helps me today and many more people, Love it!!

Doing this workout made me realize how out of shape I am. This is no joke!

gonna do this on weekdays and rest on weekends will keep yall updated

Complex 1: Perform 5 Sets of 3 Reps each, resting 60-90 sec between rounds 1:05 1. Dumbbell Clean: 3 reps backtoback 1:15 2. Dumbbell Push Press: 3 reps backtoback 1:30 4. Dumbbell Front Squat: 3 reps backtoback rest Complex 2: Perform 4 Sets x 10 Reps, resting 60 sec. between rounds 2:01 1. Dumbbell Crush Press from Floor: 10 reps backtoback 2:25 2. Bent-Over Row: 10 reps backtoback 2:38 3. Reverse Lunge: 10 reps per leg backtoback Complex 3: Perform 2 Sets x 10 Reps, all movements with right arm, then left arm, resting 60 sec. between. 3:19 1. Single-Arm Dumbbell Snatch: 10 reps backtoback 3:37 2. Single-Arm Dumbbell Farmer's Carry: 100 feet backtoback 4:00 3. Dumbbell Get-Up Sit-Up: 8 reps backtoback 4:23 4. Single Arm Plank Row: 10 reps backtoback Complex 4: Conditioning Combo - 2 Sets, 60 seconds 5:02 1. Split Stance Alt Hammar Curl: 10 reps backtoback 5:30 2. Split Stance Alt Shoulder Press : 20 reps backtoback 5:45 3. Split Switches : 20 reps backtoback 6:14 4. Squat Curl to Press : 10 reps x 2 backtoback

This dude has the perfect example of a good Aesthetic, v shaped upper body and no chicken legs.

1/25/2020 Watched this video, just came back from the gym after trying it. Holy hell is it an amazing workout. 5'11'' 280lb New York State Correction officer and i was able to complete it in just over an hour. Definitely a total body asskicker.

Great routine but a bit much for one workout. I prefer exercising 4 days a week so I split into 2 workouts and added cardio and body weight exercises to the circuit. I'm doing the following with a rest day between workouts: Workout 1: Strength Circuit, Core Circuit, 20-30 mins cardio Workout 2: Hypertrophy Circuit, Core Circuit, Body weight exercises (pushups, pull-ups, etc.) I am definitely here because the gym is closed but kind of liking the flexibility of the home workouts.

I've nearly planted two holes through my ceiling when I lifted up my dumbbells :/

Thanks so much! I'm trying to get stronger and a little bigger.

TBH, I didn’t have high expectations, but this is actually an excellent, quality, full body-dumbbell workout. Well done!

I did this 💪🏻.. thanks Andy for exploding my muscles up . But can I do it three times a week between them recovery days?

Jus did it, it’s brutal had to take longer rest and lower weights for some wil work my way up tho. Thank u for sharing

Good god, I'mma need a memory workout plan first to remember all this. Looks like it's worth it, though.

Video starts and this person talks about warm up link "down below" - where is this link exactly?

I’ve just tried it, felt amazing !

Complex 1: Perform 5 rounds, resting 60-90 sec. between rounds 1. Dumbbell Clean: 3 reps 2. Dumbbell Push Press: 3 reps 4. Dumbbell Front Squat: 3 reps Complex 2: Perform 4 rounds, resting 60 sec. between rounds 1. Dumbbell Crush Press from Floor: 10 reps per leg 2. Bent-Over Row: 10 reps 3. Reverse Lunge: 10 reps per leg Complex 3: Perform all movements with right arm, then left arm, resting 60 sec. between. 1. Single-Arm Dumbbell Snatch: 10 reps 2. Single-Arm Dumbbell Farmer's Carry: 100 feet 3. Dumbbell Get-Up Sit-Up: 8 reps 4. Renegade Row: 10 reps

Andy is 6'10 he made everything looks simple.

I'm 51 and I've done this about 5 times and believe me it's way harder than it looks, I don't do the get up sit ups (neck issues) and only do 1 set at the end not 2 sets. Not sure if it's really for 51 year olds. 😉😉

Just so I know I'm doing the right thing, it's 3 reps of each of the movements one after the other, then rest for 90 seconds and then repeat the circuit? So not 5 sets of each of the movements individually at a time. I think I get it, just never know the way they describe it!

I just completed this and I feel amazing, it's a great workout for days when you cant go to the gym. I love this!

Perfect at home workout

Complex 1: Perform 5 rounds, resting 60-90 sec. between rounds 1. Dumbbell Clean: 3 reps 2. Dumbbell Push Press: 3 reps 3. Dumbbell Front Squat: 3 reps Complex 2: Perform 4 rounds, resting 60 sec. between rounds 1. Dumbbell Crush Press from Floor: 10 reps per leg 2. Bent-Over Row: 10 reps 3. Reverse Lunge: 10 reps per leg Complex 3: Perform all movements with right arm, then left arm, resting 60 sec. between. 1. Single-Arm Dumbbell Snatch: 10 reps 2. Single-Arm Dumbbell Farmer's Carry: 100 feet 3. Dumbbell Get-Up Sit-Up: 8 reps 4. Renegade Row: 10 reps Complex 4: Perform 2 rounds, resting 90 sec between rounds 1. Split Stance Alternating Hammer Curl: 10 reps 2. Split Stance Alternating Shoulder Press: 10 reps 3. Split Switch: 20 reps 4. Squat Curl to Press: 10 reps

I used 6 kg and 4 kg dumbbell because I am still a beginner. But this totally killed me. I finished this in almost 1 hour. I am planning on doing this again on Friday or Saturday. Thanks

This is great workout plan. It's not easy but effective indeed.

Awesome workout video. I normally do 3 days in a week this at home. Literary I am getting results better then going to the gym.

Weights I used 1st complex : 50lbs 2nd complex : 30lbs 3rd complex: 30lbs snatch 50lbs farmer carry 20lbs get up sit up 20lbs rows 4th complex :15lbs Elapsed time: 51 mins 47 seconds.

First time doing this workout and I must say it wasn't easy. I'm recovering from an injury so the weights I used were light but still this workout was a challenge in some areas. I will keep this workout as part of my plan. 👍🏻

I feel like in shape just by watching this dube, awesome workout

Mother of God! That "conditioning complex" at the end is absolute hell!

This is great set of dumb bell workouts- anyone doing this during the pandemic? Its about 1 hour if you follow the full set. Buzz words to add to your vocabulary- Hypertrophy series & add the word 'complex' to your workout - you will be the talk of the town. It'll sound like you know what you are talking about:-))

TIMESTAMPS: POWER AND STRENGTH COMPLEX (5 sets of 3 Reps-90 seconds between sets) 1. Dumbbell cleans 1:05 2. Push-Press 1:15 3. Dumbbell front squat 1:30 HYPERTROPHY SERIES (4 sets of 10 reps work each exercise, then 60 seconds rest before you start again) 1. Dumbbell crush press 2:01 2. Bent-over rows 2:25 3. Reverse lunge (10 each leg) 2:38 CORE SERIES (2 rounds on each arm-4 exercises with one hand, then 4 exercises with the other hand-2 sets of 10) 1. Dumbbell snatch 3:19 2. Farmers carry 3:37 3. Get-up sit-ups 4:00 4. Renegade row 4:23 CONDITIONING COMPLEX (2 sets of 10 per arm) 1. Split-stance alternating hammer curls 5:02 2. Split-stance alternating shoulder press 5:30 3. Split switch (2 sets of 20) 5:45 4. Squat curl to press (2 sets of 10) 6:14

What a workout! Isn’t hard to do and it’s structured in such a way that you’re actually motivated to see it through the end. If it’s only twice a week any suggestions on what to do on other days?

This was brutal!! Thanks for sharing!! 👍

Watched video...workout complete

Best, and toughest workout I've done, ever. Had to cut out the ab stuff cos I'm slightly overweight atm and I'd probably throw up haha. Feel pumped right across my upper body tho, which is the main area I'm focused on atm. Thanks dude.

Dumbell clean 1:03 Push press 1:15 Front squat 1:30 Dumbell crush press 2:00 Bent-over row 2:25 Reverse lunge 2:37 Dumbell snatch 3:20 Farmers carry 3:37 Get-up sit-up 4:00 Renegade row 4:23 Split-stance alternating hammer curl 5:04 Split-stance alternating shoulder press 5:30 Split switch 5:45 Squat curl to press 6:15

This shit almost killed me just now 😂

...surprisingly hard to find videos of actual workouts and such. with like details of how to do certain movements. I like the sound of this but it wasn't very clear, and i see a nameof stuff but not like i konw them individually. but this is probably not for a starter person

Thanks

This is honestly one of the best full-body workouts I've ever used. In terms of functional fitness it's my go-to for everything from climbing to skiing to basketball. As always, focus on form first, weight second. Form is everything. Be warned, this workout will take a minimum of 45 minutes to get through, but the bonus is that you need access to only a few different weights so even on a crowded day at the gym you'll be able to complete the entire thing with no issues.

This is an intense workout for sure. I don’t know if I’m beginner, intermediate or whatever, but it smokes me for 2 days after for sure. At my age, some joint pain too but I have muscle growth and definition after only a few cycles through. Might need to focus on the form, recovery and diet though

OMG this workout is 10ttimes way better than going to gym. I started and getting good results.

Does this help me workout with my whole body and help me gain strength and shape? Plzz reply to my question ASAP coz I ma bored at home