Workout Routines

Today's Workout 38: The dumbbell-only circuit for a total-body shred

These three moves and a pair of dumbbells are all you'll need to get ripped.

Man Performs Dumbbell Squat Punch Exercise During Workout
Duration 30-45
Exercises 3
Equipment Yes

If you're looking to put your usual muscle-building routine into overdrive—and want to see some serious results—we've got just the circuit for you.

Grab a pair of dumbbells and kick off this intense three-move workout with a starting round of quad-burning, shoulder-blasting dumbbell squat punches. In the second round (where we guarantee you'll start to feel it, if you haven't already), you'll complete 20 reps of dumbbell squat-curl-presses, which will work your body from the bottom all the way to the top. Finish off with dumbbell frog thrusts to get your blood pumping (and muscles screaming) in those last few seconds of the round, and then start from the beginning of the circuit to make sure you get a fat-burning workout in no time.


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 seconds. Repeat the entire circuit for 5 to 10 rounds.

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

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

Today's Workout 38 The dumbbell-only circuit for a total-body shred (do 5–10 rounds)

Exercise 1.

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

Exercise 2.

Squat and Curl and Press You'll need: Dumbbells How to
How To Do A Squat And Curl And Press thumbnail
-- sets
20 reps
0 sec. rest

Exercise 3.

Frog Thrust You'll need: No Equipment How to
Frog Thrust  thumbnail
-- sets
10 reps
30 sec. rest
Hold onto a pair of dumbbells on the floor.