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Let’s be honest – you don’t have a lot of time to workout. Get to your goals faster with this killer total-body dumbbell workout! We’re turning things up today with a round of 4 of my favorite total-body dumbbell exercises. The challenge is to perform these in series with as little rest as possible between exercises. Push yourself harder/faster and burn more calories in less time. This is a great workout you can do at home with a set of dumbbells or you can do it in the gym with access to barbells. Check it out…
How it works – You’ll perform each exercise below in rapid succession, one right after the other. You’ll perform 4 rounds of this series and then follow that up with some interval sprinting. This whole workout should take you approximately 30 minutes to complete; try to push yourself to see if you can do it even faster! Now let’s do this…
The Workout
10 Squats
Keep your knees right over your ankles, your back flat, and your chest high. Power through your quads and glutes throughout the motion.
Then immediately into…
10 Renegade Rows
Hold a plank while rowing your dumbbell. Great way to work on static strength in your core and shoulders.
Then immediately into…
10 Walking Lunges
Focus here is on the glutes. Take big steps and try to keep your knee over your toes.
Then immediately into…
10 Dumbbell Thrusters 
Combining a squat with a push press to maximize your strength training
Rest one minute and then start over again with squats.
Perform the series 4 times total.
AND THEN…
Interval Sprints
Either outside or on a treadmill – perform 10 Rounds – 30 seconds on; 30 seconds off (30 seconds sprinting and 30 seconds resting). Interval sprints are an excellent way to push your body harder and burn up more calories per given amount of time.
CONGRATULATIONS! You totally nailed it! This is a great workout to not only burn a ton of calories, but sculpt sexy lean muscle as well.
