7-Minute Total-Body Dumbbell Workout

 

27 Minute Full Body Dumbbell Workout Prepare to feel the Burn

Video taken from the channel: ACHV PEAK


 

7 Minute Total Body Workout

Video taken from the channel: Jillian Michaels


 

Quick Workout: The 5-Minute One-Dumbbell Workout For Total-Body Toning from Women’s Health

Video taken from the channel: Women’s Health


 

Torch Fat and Build Muscle With Jen Widerstrom’s 7-Minute Dumbbell Circuit

Video taken from the channel: Health Magazine


 

7 Minute Dumbbell Full Body Workout Fast Full Body Workout

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7 Minute Ultimate FULL-BODY DUMBBELL Workout | Beginners

Video taken from the channel: Nick Drossos


 

7 Minute Total Body Dumbbell Workout

Video taken from the channel: K’s Perfect Fitness TV


YOUR 7-MINUTE TOTAL-BODY DUMBBELL WORKOUT For this circuit, you’ll do AMRAP-style training, which means your goal is to complete as many rounds as possible. For each exercise, you’ll perform 10 reps before moving on. If the exercise is unilateral, meaning you work one side of the body at a time, perform 5 reps per side. 7 Minute Total Body Dumbbell Workout.

This routine quickly blitz your entire body in just 7 minutes! And if you are feeling strong see if you can repeat the workout 3 times. The Diabolic 7-7-7 Dumbbell Workout 1. Overhead triceps extension 2. Hammer curl 3. Overhead press 4. Bent-over row 5. Drop and stick split squat, left leg 6. Drop and stick split squat, right leg 7. Sumo burpee. There’s not much to say about this triceps workout other than 1. It uses just a pair of dumbbells 2. It hits every part of your triceps 3. It flat out works! Oh I almost forgot to mention You can do this whole workout in under 10 minutes at home or in the gym.

Just be prepared for the pain!With your hands on the box and your feet on the mat, lower into a pushup, your elbows going back behind you. Complete 12 reps. Continue this circuit for seven minutes. This full-body workout.

YOUR 7-MINUTE TOTAL-BODY KETTLEBELL There are five exercises in this workout. Perform each exercise for 30 seconds. Some of the exercises use two sides, which means you’ll have to do 30 seconds per side.

7 MINUTE CORE ROUTINE!! Ultimate Total Body Dumbbell Workout (BEGINNER TO ADVANCED!) 15 Best Dumbbell Biceps Exercises (GET BIG ARMS!) From 0 to 5 Pullups in 22 Days (GUARANTEED!) Workout to Get Lower Abs Fast (7 MINUTES!) 6 Posture “Fixes” That DON’T Work (STOP!). This quick full body dumbbell workout from trainer Charlee Atkins hits most major muscle groups and gives you a go-to routine for the busiest days.

This seven-minute workout uses a unique combo of thirteen different high-intensity exercises (performed for 30 seconds each with 10 seconds of rest) to not only burn a ton of calories, but also improve your endurance, and tone pretty much every muscle in your body. Ultimate Total Body Dumbbell Workout (BEGINNER TO ADVANCED!) If you have a pair of dumbbells then you can do this total body dumbbell workout. From beginner to advanced, it doesn’t matter what level of fitness you have you will have a home workout option to help you build muscle and get in shape quickly.

List of related literature:

You can do each of the workouts in this book in under an hour, and most take just 30 to 40 minutes.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

I recently did a program in which I did sets that started with a single chin­up, held at the top position for twenty seconds, followed by however many normal chin­ups I could do.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Once you’ve completed all four supersets, rest for two minutes.

“Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!” by David Zinczenko
from Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!
by David Zinczenko
Random House Publishing Group, 2014

• In the Strength Training Block (weeks 3-4), each day you’ll do four different exercises, 3 sets of 6-12 reps for each, at 3-minute intervals.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

The entire routine won’t take more than 20 to 30 minutes, and if you do it correctly with good form, you’ll feel like you spent an hour in the gym.

“The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!” by Gerard E. Mullin
from The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!
by Gerard E. Mullin
Potter/Ten Speed/Harmony/Rodale, 2015

Then repeat the cycles of push­ups, pull­ups, and squats until you’ve conducted three sets of each, for a total workout duration of ten minutes.

“The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter” by Martin Gibala, Christopher Shulgan
from The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter
by Martin Gibala, Christopher Shulgan
Penguin Publishing Group, 2017

Strength Routine: On Days 1 and 7, complete 3 sets of 8–12 reps per exercise before moving on to the next move.

“Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever” by Strauss Zelnick
from Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever
by Strauss Zelnick
Galvanized Media, 2018

Then again, if you’re really morphing into an Amazon, you can do it with two dumbbells, and alternate on each repetition.

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
Penguin Publishing Group, 2008

To summarize, instead of performing 6 straight reps, you do 6 reps, rest for around 10 seconds, then 2 reps, rest for around 10 seconds, 1 rep, rest for around 5 seconds, and then one more rep to finish.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

• Use the 3-body principles to craft a workout that you can perform at different times of the day, or in different places.

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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34 comments

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  • Hey man! i really love your traning program, have been following you for 2-3 monts (one of your older full body video), and this one is the best one! I just have one issue with it, and its push up dbs, which is not realistic for me to do, doing to the dumbells and my floor. any other things I can do:)?

  • Love this video workout quick and can really feel a difference. Especially when one does it more then five minutes. Thanks for sharing!����

  • Appreciate the “class” style video. Having an instructor keeps me away from rushing or skipping (other videos I gravitate to give you a list and say, “Do this for 30 seconds for 3 sets”, which is informative, but I like the timer, the call out, and the motivation).

  • Been trying lots of workouts at home with lots of different people. I like this guy. Just motivating enough throughout and no cringy moments

  • Great workout Kristen! I also love compound movements and going by time and not counting reps lets you focus on form even more������

  • Love this video workout quick and can really feel a difference. Especially when one does it more then five minutes. Thanks for sharing!����

  • Hi Kristen! If I am a 50 something �� lady, and new to weights, what weight do you suggest using, and I am guaranteeing I cannot do 50 sec to start….. I want to incorporate this video, your booty lift, and an ab…..what kind of schedule would that be? so would love your suggestions please!

  • Hi Jen, I’m looking for your video entitled “5 minute fat blaster.
    I don’t know why I can’t find it?
    Its my favorite. Im using it for my workouts. Please I need it so badly. thanks if you could send me the link. thanks

  • Just did this one again used my 12’s 15’s and 20”s signed up for the DB PROGRAM and this is the first one! I wanted some structure to my strength training I’m a 66 year grandma who loves to pump iron and work out! Thanks for the pump David! Would you ever consider boxing workouts cause me loves them too!

  • This is so great! I am hoping one day you come up w an app for moms w workouts under 20 mins. I love that you utilize weights and not just cardio and that it’s quick! Awesome!!

  • Hoping to do this twice per week while running the other 3 days with intermittent abs. I have 35 pound dbs which, tbh, could get heavy quickly with this regimen. Gonna have to invest in 25s and 15s. Hoping to start this next week.

  • I got a great offer!
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  • This is so good workout… my toilet hate me now, I put too much weight on the dumbbells, and in 25 minutes I ran to the toilet to vomit:D:D:D:D Lesson for the next time:D

  • Great full body workout when short on time! Old fashion strength training I love it! I’m 66 year old grandmother who loves to pump some iron! I will be back!

  • I love Jillian and love her drive but I wonder if her apps are for us 300lb ppl who have less agility and a big gut and pain in our knees. Yes we know we caused it but we are trying to get better too

  • 1. Squat to press 01:04, 04:22, 07:22
    2. Bent-Over Reverse Grip Rows 02:23, 5:21, 8:22
    3. Push Up On Dumbbells 03:22, 6:22, 09:22
    4. Bicep Curl to RDL 10:42, 13:42, 16:42
    5. Triceps Kickback 11:42, 14:42, 17:42
    6. Sumo Squat to W Raise 12:42, 15:42, 18:42
    7. Close Body Alternating Reverse Grip Curls 20:02, 23:02, 26:02
    8. Close Body Press w/ Decline Flyes 21:02, 24:02, 27:02
    9. Shoulder Lateral Raise 22:02, 25:02, 28:02

  • Your video was mostly easy enough for me to follow as a blind person. Thanks! I will have a friend help describe some of the things I did not understand. Hope you keep this in mind with future videos.

  • Hey! Thanks so much for the amazing workouts!
    I have been following your videos and doing these exercises everyday its almost been a month now and I lost 7kg so far. But I do have a problem.

    I started with 2kg pair dummbells and moved on to 3kg and now Im at 5kg. Seeing the improvement in my body has been amazing. But even after almost a month. I cant do a single push up, I really want to but Im not sure if this video is the one to focus on to be able to eventually do a push ups.
    I do 30minutes of Ringfit, Which is like a bodyweight exercise + cardio. And than I watch this video or the UpperBody 20min video everyday. Should I be doing something else?

    Its insane that no one else in youtube seems to understand how much people need a timed workout that you go through with instructions. Everyone else seems to show how to do it in 3 minutes and than they say go do it. This is so much better! Thank you so much!

  • I love this workout! This is my go to when I can’t make it to the gym. I repeat 3 times after 30 minutes of hard cardio! Love how I feel afterwards ❤️

  • Is it safe to do this every day? I’m doing this dumbbell workout along with two other 5-minute dumbbell workouts two to three times a day with 15-30 reps. I’ve been doing them for two weeks now. I feel great. I just want to make sure I’m still safe. Thank you

  • I have been using your videos for close to a year and they are the most effective way for me to do a weight training program. Your videos are equivalent to having a personal trainer without the cost. Thank you so much for all that you and your family do!!

  • Wow would you believe I’m sweating with this 5min vid wowww.totally impressed..definitely subbing, thanks for sharing:) xoxo from Trinidad

  • I know this video is also useful but can you make more videos that are beneficial for fighters that would improve stamina, strength and conditioning, explosiveness, etc. to do at home. Thanks.

  • Thank you so much for your videos! I am someone who enjoys lifting more than mindless cardio and your workouts are perfect for me! I feel like such a badass after being able to complete them!

  • Excellent workout! I love the intensity and the presence of compound movements. Especially good to refresh after some sitting job in the office! I will definitely come back!

  • Been doing this for the past couple of months, great workout! Only think i do differently is lunges instead of the lateral raise. Thanks Achv Peak!

  • I haven’t done weights in years, Tried a few videos and just couldn’t get into them recently until I found your channel, I’ve just done the 3rd video there and taking a break, Thanks very much for these videos, Really enjoying working out again, Keep it up man

  • This look very doable for a beginner like me! Thank you so much for this! Been binge watching all your older videos and now you’re my favorite fitness Youtuberrrrrr ��

  • Love your videos and would love to do the structured class. When I went to your website I was really put off by the “one time offer” price reduced by 1000% bullshit marketing. I think your videos are really genuine and the marketing on your site just makes you look like the rest of the con programs out there that just want to rip people off. Such a shame

  • I’ve been following some of your dumbbell/resistance band workouts for the past few months and they’re all awesome. Thank you for all the content while the gyms have been closed!

  • nick i would like to have your opinion on the previus video that you made whether is realistic or not to make this move using a belt considerong all the things that may happen in a true street fight. Also great job keep up!!!

  • hi achv peak,i was wondering how much extra do i need on my visa card to purchase your 12 week dumbbell combo program? i tried to purchase with 50 dollars on my visa card, it kept saying my card was declined

  • I have always had problems with belly fat. After just one month of following diet plan from *Next Level Diet*, I can almost see my six pack. Don’t wait, take your plan now!

  • Hi huge fan here. I’ve been doing this exercise for a few weeks now. I wanna lose weight and look fit. I want to ask you sth. Can this video be my one to-go exercise routine? When shouşd I try a different exercise video? Thanks in advence. Keep up the good woek!