Workout Routines

Today's Workout 123: The dumbbell-only circuit for a total-body blast

Build a leaner, more muscular physique with this three-move routine.

Man Does Dumbbell Reverse Fly Exercise During Back Workout
Duration 30-45
Exercises 3
Equipment Yes

Three moves, one set of equipment, and a rapid-fire total-body blitz that's guaranteed to lean you out while muscling you up.

Attack at least five (and up to 10, if you're a total monster) back-to-back rounds of incline dumbbell rows, dumbbell squat punches, and bentover reverse flyes until every muscle in your body is begging you to stop—which you won't.


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 five to 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 total-body cardio workout, our ultimate total-body workout to build maximum muscle, and our new year total-body reconstruction plan.

For a complete archive of our daily quick-hit routines, go to

Today's Workout 123 The dumbbell-only circuit for a total-body blast (do 5-10 rounds)

Exercise 1.

Incline Dumbbell Row You'll need: Dumbbells How to
Incline Dumbbell Row thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Dumbbell Squat Punch You'll need: Dumbbells How to
Man does dumbbell squat punch thumbnail
-- sets
20 reps
0 sec. rest

Exercise 3.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
-- sets
10 reps
30-60 sec. rest