This is a total body workout with dumbbells, suitable for beginners through to advanced levels. If you are at an advanced fitness level, start at a higher level of progression. It is advised you purchase or borrow two sets of dumbbells. A light set for the arms or upper body and a heavy set for bigger muscle groups like legs, chest and back.
My recommended dumbbell weight:
Females – Beginner, 3lbs & 8lbs, Intermediate 5lbs & 10lbs, Advanced 8lbs & 15lbs
Males – Beginner, 8lbs & 12lbs, Intermediate 15lbs & 20lbs, Advanced 20lbs & 30lbs
You should always perform a suitable 5-10 minute warm up before starting these exercises. Chose two non-consecutive days of the week to perform these exercises e.g. Tuesday and Friday and progress each week as per suggestion where possible. To really achieve amazing results ever faster, it is advised that you also choose two other days per week where you perform 20 minutes of continuous cardio exercise, for instance, a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer). Whatever you enjoy. After the jump, watch the video and make a copy of the exercise progression table.