In this post, we have another metabolic, full body dumbbell workout by Funk Roberts. You can do it in 18 to 20 minutes, using dumbbells ranging in weight from 10 to 30 lbs. Metabolic training lets one build lean muscle and burn fat simultaneously.

Here, you will perform 3 rounds with 6 exercises each. You will do as many reps of each exercise as possible in 40 seconds, rest for 20 seconds, and move to the next exercise. Each exercise is a compound movement that works a primary muscle group, and surrounding muscles along the way. The exercises are reverse lunges, supinated bent over dumbbell rows, chest press with glute bridge, clutch curls, standing triceps extensions, and bent over side raises.

Some tips: the reverse lunges may be difficult during the first round, especially if you have stiff knees. Take your time and do the exercise with good form. I find the movement gets easier in the second and third rounds, so you can push yourself then. Lunges are great for improving balance and stability. When doing the row, keep your elbows pointed back and arms close to the torso. This way, you work your lats, which is good if you can’t do pullups. Adding a glute bridge to the chest press is great, because it lets you do more work for your legs while working your upper body. Bent over side raises work the rear deltoids, which are very often neglected. They can also work your upper back.

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