Workout Routines

Today's Workout 63: The progressive dumbbell body-shredder

Build off of one straightforward exercise in this circuit to transform your legs, arms, and shoulders.

Today's Workout 5: The circuit to crush your core
Duration 30-45
Exercises 3
Equipment Yes

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

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

Today's Workout 63 The progressive dumbbell body-shred (do 4-6 rounds)

Exercise 1.

Hang Clean You'll need: Barbell How to
Hang Clean thumbnail
-- sets
5 reps
0 sec. rest
Perform this exercise with dumbbells, as shown in the video.

Exercise 2.

Dumbbell Clean and Squat You'll need: Dumbbells How to
How To Do A Dumbbell Clean And Squat thumbnail
-- sets
5 reps
0 sec. rest

Exercise 3.

Dumbbell Hang Clean and Squat and Press You'll need: Dumbbells How to
How To Do A Dumbbell Clean And Squat thumbnail
-- sets
5 reps
30-60 sec. rest