Feel Like a Badass With Tone It Up's Full Body Dumbbell Workout

By Dominique Michelle Astorino

Updated on 6/20/2018 at 6:31 PM

Tone It Up
Tone It Up

To share a bit of the Tone It Up 21 Fall Challenge, Karena and Katrina from TIU put together this powerful full-body, strength-training workout that they say "will sculpt your gorgeous bod from head to toe — arms, abs, booty, everything!" The two trainers say they love full-body workouts "because they help you form lean muscle while boosting your metabolism."

The following five moves are a sneak peek into the Fall challenge and will focus on using drop sets of weights, which means you start using a heavier pair of dumbbells and drop down to a lighter pair in the middle of your set. "Drop sets help you strengthen your muscles and perfect your form while working up to heavier weights," the trainers told POPSUGAR. "Perform 21 reps of each move" and the whole circuit three times through, using a heavy pair of dumbbells for the first seven reps, medium dumbbells for the second seven reps, then either light or no dumbbells for the final reps.

Deep Squat With Dumbbells

Deep Squat With Dumbbells

  • Begin standing with legs hip-width apart, holding a dumbbell in each hand by your shoulders.
  • Sit back and lower your booty toward the ground while making sure that your knees don't go past your toes.
  • Continue to lower down until your legs form a 90-degree angle. Return to starting position.
  • This completes one rep. Complete 21 reps.
Arnold Press

Arnold Press

  • Start holding dumbbells directly in front of your face with arms bent at a 90-degree angle.
  • Open arms out to the side, maintaining the bend at the elbow.
  • Press weights directly up so that arms are fully extending.
  • Return to start by reversing the entire movement.
  • This completes one rep. Complete 21 reps.
Deadlift and Upright Row

Deadlift and Upright Row

  • Stand hip-width apart with a slight bend in your knees.
  • Hinge forward at the hips, engage your core, and track the weights along your shins while maintaining a neutral spine.
  • Slowly return to standing.
  • Once at the top, lift your arms to your chest while keeping your elbows out to the side.
  • This completes one rep. Complete 21 reps.
Russian Twist

Russian Twist

  • Hold one dumbbell with both hands in front of your chest and sit back into a V position with knees bent and core engaged.
  • Twist chest and dumbbell to one side, then twist to the other.
  • This completes one rep. Complete 21 reps.
Plank Tricep Kickbacks

Plank Tricep Kickbacks

  • Start in a plank position with palms directly below shoulders and core engaged, with one hand holding a dumbbell by your chest, elbow tucked by your side.
  • Extend your arm behind you.
  • Slowly return to start.
  • This completes one rep. Complete 21 reps on each side.