Ultimate Full-Body Dumbbell Workout | Andy Speers

Ultimate Full-Body Dumbbell Workout | Andy Speers

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Got a pair of dumbbells? Then you can do this circuit! Build muscle, gain strength, and get ripped with Andy Speer’s ultimate dumbbell circuit workout. Just don’t let go until the end!
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You don’t need a gym filled with equipment to build serious muscle, strength, and conditioning. All you need is two dumbbells and a plan! I put together four complexes, each using nothing more than a pair of dumbbells and your body. Each complex will challenge you in a unique way.

Complexes are great because they force you to complete a high-volume workout in a short amount of time. The key is to hang on to the weight until you’ve completed all the movements. No rest until you’ve finished a round!

Once you’ve completed the warm-up, grab a set of dumbbells, and get your mind and some weights ready. The first time you do the routine, just work through each complex as best as you can, and don’t worry if it feels a bit awkward or the weights you have aren’t ideal.

If you have more than one pair of dumbbells available, you’ll probably want increase or decrease the weight depending on the complex. In general, use as much weight as you can, but don’t go so heavy you can’t move well. Rest 2-3 minutes between complexes, and be ready to work.
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Don’t Miss This Article:

A Simple But Fast Program To Lose Belly Fat After 30, 40, 50 ,60

The two main reasons people don’t reach their fitness goals are lack of commitment and lack of education about diet and exercise. Here you will see some ideas that can help make exercise interesting and fun, which can lead to improved results.


Music can magically get your body moving. It is hard to resist singing along or moving to the beat of your favorite music. Not having music in your workout is almost a crime. Turn up the music and get moving. Music can help you feel more alive and energized while working out, which enables you to perform at higher levels for an extended period of time.


Getting fit is twice as easy if you have a friend along. To help the time fly when you work out, strike up a conversation with your companion or a fellow gym member. The weight will come off surprisingly fast. You and your friend will marvel at the results.


Buy a fitness video for your game system. This is a way to infuse a bit of fun into your boring old workout. Playing a fun game will keep your mind off the workout that your body is getting. The provided distraction will help you stay motivated.


Invest in clothes that make you feel good about yourself. New clothes make you feel good and will provide you with the motivation you need to begin a new exercise routine. There is a wide array of workout clothing available in various styles and lots of great colors. This will help you be creative and find just what you are looking for in an outfit. With all the great workout gear available, you will want to work out and lose weight.


Avoid repetition in your workouts. You will want to change it often and add new and exciting things to it as you go along. If you get bored, you will exercise less. There is a chance that without proper incentive to keep trying, you might even abandon your goals. Keep your routine varied. This is a great way to maintain your motivation over the long haul. If you stop working out, you will risk losing all of the progress that you have already made.


Once you have accomplished your goal, treat yourself. The reward doesn’t have to be excessive; even small incentives can be good motivators. Get yourself something you have been wanting: a book, a CD, or a very special dark chocolate bar. Pick something that you have been avoiding buying, even though you know you really want it. Pick something you really want as a reward for staying focused on your goals.


Take the work out of the word “workout” by thinking of it as a fun thing to do. The tricks in this paper will help you make your workouts more fun.

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.

23 Comments

  1. Does this workout increase your muscular endurance, muscular strength, or both?

  2. with bench pressing dumbbells are best. You can build strength and avoid injury not using nearly as much weight as on a barbell because they are so much harder. But overhead presses feel the same and cleans actually are easier with dumbbells for some reason. The snatch is a good exercise. But I am going to try this tomorrow.

  3. can i just do this three times a week combined with cardio on alternate days? basically continue this routine on a long-term basis.

  4. Koolyococo says:

    Is there a P.C. word for Dumbbells? That's gotta be offensive!

  5. I couldn`t wait to try the diet program “fizy unique plan” for myself once I had Googled it. I was so excited. My friend dropped 10 pounds following this weight loss plan, I really recommend you search Google to uncover how.

  6. are those dumbbells 70lbs?

  7. raw awm says:

    is it just me or does this workout take a REALLY long time

  8. when they say 2 sets of ten for a single arm workout (dumbbell snatch, example) is that 2 sets total or 2 per arm?

  9. dubells wait how much

  10. When you get to the hypertrophy series you say '4 sets of ten per exercise' and then go on to say 'go through each exercise back to back' – so that's 40 crush presses then straight into the 40 rows then straight into 40 reverse lunges – is that right – without a break between each set of 40? And then you say 'take about 60 secs rest and start over again' so that's another 40X40X40 sets back to back? Is that right or should there be a little rest period between each 40 set (the arms get pretty knackered haha)

  11. Dude looks like Tom Brady. lol

  12. if i do this workouts daily. is that cause any problem?

  13. I didn't know you could do repitions of farmer's carry 😂

  14. Abe Lovero says:

    ∂σ үσυ ωαηт тσ ℓσss ωειgнт ιη נυsт 3 ωεεкs тнαη cнεcк συт тнιs : – http://lkn.li/NVUco?45652

  15. artemis says:

    Thanks Andy this workout is awesome

  16. Yemsue says:

    I know this is such a noob question but will this give you abs?

  17. Would you recomend this for for someone who competes in Mix Martial Arts?

  18. all these squats and lunges…split stance hammer curl, split switch, ffs… knee killers for me 🙁 this might be great for an athlete, but for anyone with knee or leg probs forget it. i don't know very many people outside of trainers and athletes that could actually get through this workout without hurting themselves.

  19. Great workout Thanks !

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