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Your Quickie Fat-Burning Total-Body Dumbbell Workout Routine

The best way to get a true, total-body burn going? Pick up some weights—the heavier the better. But skip the biceps curls and triceps kickbacks; opt for complex movements that recruit tons of muscle to get your whole body revving. The perfect routine to do just that? This circuit from celeb trainer Jeanette Jenkins of the Hollywood Trainer Club. (Next up, her sexy arms, abs, and legs workout.)

How it works: Grab a pair of medium-weight dumbbells and give yourself a little bit of space. Follow along with the moves below, doing the prescribed number of reps. Complete the circuit 2 to 3 times for a kickass workout that doesn't neglect an inch. Watch the video above for extra form tips and move demos from Jeanette.

Stationary Lunge with Biceps Curl

A. Stand in the top of a split squat position with right foot in front, holding dumbbells by sides, palms facing in.
B. Lower into a lunge until front knee forms a 90-degree angle while curling dumbbells up to shoulders, palms still facing in and elbows glued to sides.
C. Simultaneously press up to standing, lowering dumbbells to starting position.

Do 25 reps, then repeat on the opposite side.

Squat Biceps Curl Shoulder Press

A. Stand with feet wider than shoulder-width apart, holding dumbbells in front of hips, palms facing in.
B. Hinge at the hips, then knees to lower into a deep squat, tapping dumbbells to the ground.
C. Curl dumbbells up to shoulders, then straighten legs to stand.
D. Raise arms up to shoulder-level so triceps and forearms form a 90-degree angle with palms facing forward, then press dumbbells overhead without locking out the arms.
E. Reverse the motion to return to starting position.

Do 25 reps.

Sumo Squat with Upright Row

A. Stand with feet wider than shoulder-width apart, toes pointed out. Hold dumbbells in front of hips, palms facing legs.
B. Sink into a sumo squat, lowering until thighs are parallel to the ground, while rowing dumbbells up to shoulder height, elbows pointing up and out.
C. Straighten legs and lower dumbbells to return to starting position.

Do 25 reps.

Sumo Squat with Overhead Triceps Extension

A. Stand with feet wider than shoulder-width apart, toes pointed out. Hold dumbbells together directly overhead.
B. Sink into a sumo squat, lowering until thighs are parallel to the ground, while lowering dumbbells together behind head, elbows pointing toward the sky.
C. Straighten legs and squeeze triceps to raise dumbbells and return to starting position.

Do 25 reps.

Lunge with Rotation

A. Start in a split squat position with the right leg forward and dumbbells in hands by sides, palms facing in.
B. Lower into a lunge until front knee forms a 90-degree angle, while curling dumbbells up to shoulders with palms facing in.
C. Keeping core tight, extend arms out to a "T" position while rotating torso to the right, so arms extend over legs.
D. Pull arms back into racked position, rotating torso back to front. Then straighten legs to stand, lowering dumbbells to starting position.

Do 15 to 20 reps, then repeat on the opposite side.

Reverse Lunge

A. Start standing with feet together and dumbbells in hands in front of hips.
B. Step back with the left leg into a reverse lunge, raising straight arms forward up to shoulder height.
C. Press into the right leg to stand, lowering dumbbells in front of hips and kicking forward with leg foot in a front kick.
D. Immediately step back with the left leg to begin the next rep.

Do 20 to 25 reps, then repeat on the opposite side.

Repeat the circuit 2 to 3 times.

 

Lauren Mazzo

Lauren Mazzo is a digital editorial assistant for FITNESS and SHAPE. She's an Ithaca College alumna, a Rochester, NY, native and an NYC transplant.  More →

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