Burn Fat Recommended program

Dumbbell Metcon 45

An advanced conditioning session with devil presses, man makers, snatches and thrusters. Pick a moderate weight you can move quickly with good form.

14exercises

45min

35sets

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Start workout

Training flow

Warm-up 3 exercises

Jumping Jack

1 sets 60s Full Body

rest 10s

Inchworm with Push-Up

1 sets 6 reps Hamstrings

rest 15s

World's Greatest Stretch

1 sets 5 reps Quadriceps

rest 15s

Main 8 exercises

Dumbbell Devil Press

4 sets 8 reps Full Body

rest 30s

Dumbbell Thruster

4 sets 12 reps Full Body

rest 30s

Dumbbell Man Maker

4 sets 6 reps Full Body

rest 40s

Dumbbell Snatch

4 sets 8 reps Full Body

rest 30s

Dumbbell Walking Lunge

3 sets 12 reps Quadriceps

rest 30s

Renegade Row

3 sets 10 reps Upper Back

rest 30s

Burpee

4 sets 10 reps Full Body

rest 30s

Dumbbell Swing

3 sets 20 reps Glutes

rest 30s

Cool-down 3 exercises

Standing Quad Stretch

1 sets 30s Quadriceps

rest 10s

Downward-Facing Dog

1 sets 30s Hamstrings

rest 10s

Child's Pose

1 sets 45s Lower Back

rest 10s