Total Body Meltdown Workout!

featured image for the workout, showing a woman's strong back as she sets down a set of dumbbells

What does this total body meltdown workout involve?

This total body meltdown workout builds muscle and revs up your metabolism. You’ll work your entire body from head to toe, with lots of curls, squats, jumps, and core work.

how to do this workout

This workout consists of 3 circuits, each comprised of 4 exercises. You’ll complete a circuit three times before moving on to the next one.

Circuit 1 is bicep curl and presses, dumbbell lunges, V-ups, and low squat jump ropes. Circuit 2 is plyometric push-ups, plie squat to shoulder presses, side plank oblique crunches, and squat jacks. Circuit 3 is dumbbell man makers, single leg deadlifts, lying down chest presses with legs lifted off the floor, and half turn squat jumps while holding a dumbbell at the chest.

The equipment that you’ll need to complete this workout is a set of dumbbells and a yoga or exercise mat. You’ll also need some way of timing yourself for the plyometric exercises. I used a set of 15 lb dumbbells, but I wished I would have had 20 lb dumbbells for many of the exercises. Women should use anywhere between 12-25 lb dumbbells, depending on upper body strength, while men can use anywhere between 30-60 lb dumbbells.

For exercises that are not well-known, I’ve included links to video tutorials!

Are you ready to build muscle, kickstart your metabolism, and sweat buckets? Let’s do this thing!

Circuit 1

15 bicep curl to shoulder presses
24 dumbbell lunges (12/leg)
20 V-ups
60 seconds low squat jump rope (Jump rope while in a low squat position. If you don’t have a jump rope, just pretend that you do.)

Go through the entire circuit 3 times before proceeding to the next circuit.

circuit 2

Max reps plyometric push-ups
15 plie squat to shoulder presses
30 side plank oblique crunches (15/side)
60 seconds squat jacks

Complete the entire circuit 3 times before proceeding to the next circuit.

circuit 3

8 dumbbell man makers
24 single leg Romanian deadlifts (12/leg)
20 lying down chest presses with legs lifted 6 inches off the floor
60 seconds half turn squat jumps (make it harder by holding a dumbbell at chest height)

Scaling this workout

This workout will take 50-60 minutes to complete, depending on the number and length of breaks you take. Feel free to take a 1 minute break in between the circuits if you need it! This is a tough workout, so don’t feel bad for taking short breaks throughout.

If you’re short on time or just getting started with working out, feel free to cut the workout down to circuits 1 and 2, instead of completing all 3 circuits. You’ll still have a great workout!

Well, I hope you enjoy this workout. Tell me I’m not the only one who found it extremely challenging!

Let me know how you did with a comment below and tag @upbeet.kitchen and #upbeetkitchen on Instagram if you snap a workout selfie!

Below is a graphic that you can pin to your boards for later. Happy Sweat Sunday!