WESTER WORKOUT: The Full Body Dumbbell Workout

As many of you probably already know, I picking workouts based on some of YOUR suggestions. Each week I choose a new person to create a workout for. CLICK HERE to submit your ideas.

Natalie WesterThis week I chose the CleanEatingTeen, Natalie Wester. She wrote: “I usually do not have access to a gym so I work out at home. I LOVE using DUMBBELLS and BODYWEIGHT! My favorite types of workouts are those lasting about 45 minuets, are super challenging, specialized to gain muscular strength and tone, and incorporates bursts of HIIT of Plyometrics. I love a good sweat session, and that great feeling of afterburn. :) “

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The Wester Workout

DW Wester WorkoutNatalie, here is a full body dumbbell workout designed to be done at a high intensity, and at fast pace, to burn fat while sculpting muscle. Click on the links to view video demonstrations if needed. Do the following exercises for 45 seconds ON, and 15 seconds OFF  (rest).

Dumbbell Sumo Squat (heavy)
Dumbbell Push-press (heavy)
Dumbbell Alternating Reverse Lunge (moderate)
Dumbbell Snatch* (moderate)
Dumbbell Crunch And Punch (light)
Dumbbell Incline Chest Press (moderate)
Dumbbell Bent Over Row (moderate)
Mountain Climbers

Repeat 4 Times. Rest no more than 60 seconds between each round. 

*Switch arms each round when doing the snatches.


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  1. Laurene

    Yowzers! I did this workout today while traveling (most hotel gyms have dumbbells) and it was awesome!! This is definitely one I will do again! Thank you for a great workout!

    1. Bonnie Pfiester

      Awesome!!!! Thanks for sharing!

  2. Natalie Wester

    Wow! I know what my next workout is ;)
    Thank you for picking my comment guys!

    1. Bonnie Pfiester

      You are welcome!! Let us know how you like it!!! :)

      1. Natalie Wester

        Quick Q… on the lunges, are they alternating, and on the snatch, do we switch arms every round (so total 2 rounds right arm 2 rounds left arm?)

    2. Bonnie Pfiester

      good questions Natalie!! I’ll clarify! Lunges are alternating (left and right). You can alternate snatches for each round (left one round, the right the next round) :)

  3. Kim

    Looks great – one day (or week) I just need to do all of these – so many great workouts and not enough time to do them all!!

    1. Bonnie Pfiester

      I hear ya! Well, let me know if you give it a whirl!!

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