Ultimate Full-Body Dumbbell Workout | Andy Speer

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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35 Responses

  1. I am not sure how effective this is , but I would personally never recommend to take jerk in any dumbbell movements.

  2. monroe444444 says:

    Do you do 3 DB cleans then 3 push presses then 3 squats and then do all of that 4 more times or do you do 3 DB cleans then rest then 3 more then rest etc, then do 3 push presses, then rest then 3 more etc and then 3 squats then rest etc?

  3. dikri faza says:

    i just have 1 hour for workout that enough? cause im beginner

  4. Mom Ali says:

    Can I use this to get in shape specially when I can't get to gym late time ?

  5. Agaman Thapa says:

    What's the weight of ur dumbell . Plz reply me sir.

  6. I used Unflexal handbooks for that.

  7. What about tricep…which part hits it

  8. Egor Tetenko says:

    just use Unflexal instructions :)))

  9. jglez503 says:

    Great video 👍🏼💪🏼

  10. will Chargie says:

    I do this 4 days a week and it really helped me I look better and I make girls feel nervous with my shirt off thank u for this

  11. I feel like I burned off 1000 calories just looking at this video

  12. Arevion says:

    Hi Bodybuilding.col and Andy,

    I'll go with lighter dumbells (somewhere around 4 KG) because I'm 14 (almost 15). How many reps should I do more?

  13. What says:

    Gonna try this tommorow, I'ma come back in a week and tell you guys how this goes 🙂

  14. Andy Thomas says:

    Andrew, you should have perform the entire workout to demonstrate what you are describing is obtainable.

  15. benzeno216 says:

    This workout kicked my ass…. and all i did was watch the video smh..

  16. wheres the warm up please

  17. I forgot how challenging this was. Glad I did it again. Today was an unmotivated workout day. Felt bored with what I was doing. A great combo of routines this is.

  18. Teddi says:

    insane but daaaaaamn way to hoooot !!

  19. Can someone give me the name of the amazing music in the background please?

  20. Aris Koin says:

    Is it Good for a teens that want to build muscle?i am 14

  21. Terri says:

    gosh, i'm tired just LOOKING at you! geez…..

  22. TheSavage jr says:

    I'll do this on 10/15/17 for a month and post updates. 3Times a week and 30 minutes of sprint intervals on rest days. I'll post update after 1 month. Wish me luck.

  23. Anakin.s _ says:

    Hey I'm going to start this work out for 3 months wish me luck lol I'll take some before and after to show u and ur loyal fans thanks for ur fun work out

  24. Get Big says:

    Amazing!!! Great video, post more!

  25. Great workout! I just did it and I loved it. It was just what I needed on my Birthday. Thank you. Also, I like how you shot this video. It's so difficult for me to record, explain the workout to the viewer and workout all at the same time. props to you!

  26. vivek kumar says:

    I learned and applied in my work out. I love it.

  27. Loryn Wurst says:

    my clients will be doing this tonight!

  28. Esraa Jaff says:

    Hi there bodybuilding. Com. I weigh 65kg and 160 cm tall. I want to loss (10kg) . Can you guys advise me with good diet and exercise (indoor workout) please i would really appreciate because I am a student and I don't have much time to go to gym.

  29. KUNAL SANAP says:

    I farted during bent over rows :$

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