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If your goal is to BUILD MUSCLE & BURN FAT at the same time, this 30-day program using Lightweight Dumbbells is going to help get you to achieve that goal. This workout program consists of multiple 15 & 10 Minute follow-along routines which can be completed together in one workout session for 25 Min+ sessions or completed throughout a full day if preferred.
You can use anything between 5-40lb dumbbells for this program. The goal is to start at a weight load you can complete a routine with and increase that weight load by 2-5lbs every new week for progression. Progressively increasing the weight helps in building muscle and burning fat faster over the 30 day period. If you choose to use the same weight load throughout, you’re still going to see significant progress so don’t worry! I used 20lb Dumbbells throughout the program.
Warmup & Mobility - Do this BEFORE your workout
Cooldown & Stretching - Do this AFTER your workout
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15 MINUTE CHEST & 10 MINUTE TRICEPS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE BACK & 10 MINUTE BICEPS & FOREARMS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
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15 MINUTE LEGS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
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DUMBBELL ABS OR REST: On Day 4, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout Level or Complete both levels instead.
OR
15 MINUTE SHOULDERS & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE ARMS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE LEGS & DUMBBELL ABS: On Day 7, You complete the 1 round of the 15 Minute Legs and either Level 1 or 2 Dumbbell AB workout below. You can also complete both AB workouts if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.
OR
15 MINUTE CHEST & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE ARMS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE LEGS X2: Complete the 15-minute routine twice.
DUMBBELL ABS OR REST DAY: On Day 11, You can take a REST day or choose between level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.
OR
15 MINUTE BACK & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
10 MINUTE TRICEPS & 10 MINUTE BICEPS & FOREARM: Complete 1 or 2 rounds of both 10-minute routines depending on your level of motivation.
15 MINUTE LEGS & 10 MINUTE SHOULDERS: Complete the 15-minute routine once or twice and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE BACK & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE CHEST & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE ARMS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
DUMBBELL ABS OR REST DAY: On Day 18, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or Complete both levels instead.
OR
15 MINUTE LEGS: Complete the 15-minute routine twice.
15 MINUTE SHOULDERS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE ARMS & DUMBBELL ABS: On Day 21, You complete the 1 round of the 15 Minute Legs and either level 1 or 2 Dumbbell AB workout below. You can also complete both AB workouts if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.
OR
15 MINUTE CHEST & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE BACK & 10 MINUTE BICEPS & FOREARMS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE LEGS & 10 MINUTE TRICEPS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
DUMBBELL ABS OR REST DAY: On Day 25, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or Complete both levels instead.
OR
15 MINUTE SHOULDERS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
10 MINUTE CHEST & 10 MINUTE TRICEPS: Complete 1 or 2 rounds of both 10-minute routines depending on your level of motivation.
15 MINUTE LEGS: Complete the 15-minute routine twice.
10 MINUTE SHOULDERS, 10 MINUTE TRICEPS & 10 MINUTE BICEP & FOREARM: Complete 1 round of each of the 10-minute routines.
15 MINUTE CHEST & 15 MINUTE BACK: Complete 1 round of each of the 15-minute routines.
Warmup & Mobility - Do this BEFORE your workout
Cooldown & Stretching - Do this AFTER your workout
15 MINUTE CHEST & 10 MINUTE TRICEPS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE BACK & 10 MINUTE BICEPS & FOREARMS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE LEGS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
DUMBBELL ABS OR REST: On Day 4, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout Level or Complete both levels instead.
OR
15 MINUTE SHOULDERS & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE ARMS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE LEGS & DUMBBELL ABS: On Day 7, You complete the 1 round of the 15 Minute Legs and either Level 1 or 2 Dumbbell AB workout below. You can also complete both AB workouts if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.
OR
15 MINUTE CHEST & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE ARMS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE LEGS X2: Complete the 15-minute routine twice.
DUMBBELL ABS OR REST DAY: On Day 11, You can take a REST day or choose between level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.
OR
15 MINUTE BACK & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
10 MINUTE TRICEPS & 10 MINUTE BICEPS & FOREARM: Complete 1 or 2 rounds of both 10-minute routines depending on your level of motivation.
15 MINUTE LEGS & 10 MINUTE SHOULDERS: Complete the 15-minute routine once or twice and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE BACK & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE CHEST & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE ARMS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
DUMBBELL ABS OR REST DAY: On Day 18, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or Complete both levels instead.
OR
15 MINUTE LEGS: Complete the 15-minute routine twice.
15 MINUTE SHOULDERS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE ARMS & DUMBBELL ABS: On Day 21, You complete the 1 round of the 15 Minute Legs and either level 1 or 2 Dumbbell AB workout below. You can also complete both AB workouts if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.
OR
15 MINUTE CHEST & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE BACK & 10 MINUTE BICEPS & FOREARMS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
15 MINUTE LEGS & 10 MINUTE TRICEPS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
DUMBBELL ABS OR REST DAY: On Day 25, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or Complete both levels instead.
OR
15 MINUTE SHOULDERS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.
10 MINUTE CHEST & 10 MINUTE TRICEPS: Complete 1 or 2 rounds of both 10-minute routines depending on your level of motivation.
15 MINUTE LEGS: Complete the 15-minute routine twice.
10 MINUTE SHOULDERS, 10 MINUTE TRICEPS & 10 MINUTE BICEP & FOREARM: Complete 1 round of each of the 10-minute routines.
15 MINUTE CHEST & 15 MINUTE BACK: Complete 1 round of each of the 15-minute routines.
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