BODYWEIGHT SQUAT
30 Sec
45-Minute Full-Body Dumbbell Workout
CURCUIT | DUMBBELLS | 45 MIN
Perfect for beginners to advanced athletes, this program is adaptable to any fitness level. Grab your dumbbells and start transforming your body today! This 45-minute NASM-based workout combines strength training and metabolic conditioning to maximize fat loss and improve overall fitness. Using just a pair of dumbbells, you’ll engage in a structured, high-intensity routine designed to boost calorie burn, enhance muscle endurance, and elevate metabolism—all while following scientifically backed NASM training principles.
WARNING: Please consult a physician before beginning any challenge, diet plan, supplement regimen, or workout plan. All information is of a general nature and is furnished for educational purposes only. The information provided through this site is not intended as a substitute for medical counseling, or the professional advice of your personal physician.
WARM UP
(5 Minutes) (Mobility & Activation)
PLANK
30 sec | Maintain a tight core, shoulders over elbows.
CIRCUIT ONE
Stability + Strength (45 sec each, 15 sec rest)
Dumbbell Goblet Split Squat
REPS: :45 sec each REST: 0:15 sec
Single-Arm Bent-Over Row (each side)
REPS: 0:45 sec ea REST: 0:15 sec
Dumbbell Lunge To Overhead Press
REPS: 0:45 sec ea REST: 0:15 sec
Alternate Arm Leg Plank
REPS: 0:45 sec ea REST: 0:15 sec
CIRCUIT TWO
Power & Endurance (45 sec each, 15 sec rest)
Bodyweight Full Squat With Overhead Press
REPS: 0:45 sec ea REST: 0:15 sec
Single Arm Bent Over Row (each side)
REPS: 0:45 sec ea REST: 0:15 sec
Dumbbell Single Leg Deadlift
REPS: 0:45 sec ea REST: 0:15 sec
Dumbbell Ab Crunch
REPS: 0:45 sec ea REST: 0:15 sec
CIRCUIT TWO
Metabolic Burnout (30 sec each, minimal rest)
Dumbbell Jump Squats
REPS: 0:45 sec ea REST: 0:10 sec
Jump Squats
REPS: 0:45 sec ea REST: 0:10 sec
Dumbbells Plank Alternating Row
REPS: 0:45 sec ea REST: 0:10 sec
Dumbbell Combination Curls
REPS: 0:45 sec ea REST: 0:10 sec
COOL DOWN
(5 Minutes) (Stretch & Recovery)
Push up
Sets: 3 · Reps: 12 · Rest: 30
AFFILATE DISCLOSURE
I believe in transparency and want to be upfront about how we make money. Some of the links on our website are affiliate links, which means we may earn a small commission if you make a purchase through them—at no additional cost to you. I only promote products and services that we genuinely believe in and that we think will provide value to our readers. My recommendations are based on personal experience, expert insights, and thorough research. THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
DISCLAIMER
The materials and information provided in this presentation, document and/or any other communication (“Communication”) on my website. or any related entity or person are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. Some of the concepts presented herein may be theoretical.
