Plenty of circuits claim to work your entire body, but few actually live up to that promise. This four-move, rapid-fire circuit is one of those few.

You'll pick up a set of dumbbells and attack as many as 10 back-to-back rounds of exercises that, if attacked with intensity, will strengthen and grow the muscles in your legs, chest, back, and abs. And because you're working with dumbbells, you'll help eliminate strength imbalances that might start to appear if you stick to barbell-only work.

Good luck.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 5–10 rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more total-body work:

Check out our favorite 30-minute dumbbell workout program to build muscle, our greatest full-body CrossFit workout, and our six full-body UFC workouts for strength, endurance, and fat loss.

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