Locked and Loaded Dumbbell Workout


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20 Day Shred

Featuring strength and conditioning workouts that you can do at home, in a hotel gym, or at a commercial gym. Each workout includes demonstrations on how to perform the technique. The 20 DAY SHRED workouts were specifically chosen to effective at nearly all fitness levels. They can be done back to back or spaced two-three days apart.

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Lookout Below Workout

The Locked and Loaded Workout – Strength and Conditioning Program. Torch the entire body using only one piece of equipment: Dumbbell Workout.

  • Dumbbells

Home Workout Program

10 sets (Heavy Weight)

  • 8 L/R Dumbbell Cleans (90 second sets.)  15 minutes to complete all ten sets.

10 sets (Choose Medium to Heavy Weight)

  • 20:40 Dumbbell Russian Twist  (20 seconds work, 40 seconds rest, repeat 10x)

10 sets (Medium Weight)

  • 12 Dumbbell Romanian Deadlift
  • 30 Seconds Dumbbell Front Rack Squat Hold

Gym Workout Program

10 sets (Heavy Weight)

  • 8 L/R Dumbbell Cleans (90 second sets.)  15 minutes to complete all ten sets.

10 sets (Choose Medium to Heavy Weight)

  • 20:40 Dumbbell Russian Twist  (20 seconds work, 40 seconds rest, repeat 10x)

10 sets (Medium Weight)

  • 12 Dumbbell Romanian Deadlift
  • 30 Seconds Dumbbell Front Rack Squat Hold

Workout Preview

Dumbbell Squat Infographic

Dumbbell Infographic

Dumbbell Clean Video Infographic

Full Workout

About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, MET, CFT, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs Muscle Energy techniques, FMS, Tigger Point Therapy, Yoga, and M|WOD to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better... Train Better.


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