This muscle-building, progressive circuit may start with one ordinary exercise: the dumbbell hang clean, also known as the motion you make to rack a heavy dumbbell after a grueling set of curls. The transformation you'll see as a result of this routine, however, is anything but ordinary.

You'll start first with the dumbbell hang clean before moving on to the dumbbell squat and clean, which will work your quads, hamstrings, and glutes even harder. Finish off the set with a dumbbell hang clean and squat and press to bring the progression full circle, working your legs, arms, and shoulders to exhaustion.


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 4 to 6 rounds.

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

For more total-body work:

Check out our favorite total-body workout to burn fat and build lean muscle, our 5-minute full-body blast workout, and our 3-day full-body detox workout program

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