45 Mins Full body Dumbbell Workout (No Bench) | Build Muscle & Burn Fat 21

Target Muscles: Full Body
Length: 45 Minutes
Equipment Used: Dumbbells (15,20 & 30lbs)
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FREE Workout Programs & Meal Guides: bit.ly/3heQDuF
Hex Dumbbells - amzn.to/411X5d3
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Instagram - @midasmvmt
TikTok - @tmm.midas
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0:00 Intro
0:27 Warmup
2:50 Bulgarian Split Squats A
3:50 Bulgarian Split Squat B
4:50 Reverse Leaning Back Rows
5:50 Floor Fly x Hammer Grip Press
6:50 Double High Heel Taps
7:50 Alt Bicep Curl Hold
8:50 Single Lying Tate Press A
9:50 Single Lying Tate Press B
10:50 RDLs
11:50 Decline Floor Low To High Fly
12:50 Russian Twists
13:50 Side Raises
14:50 Alt Jumping Split Squats
15:50 Double Bicep Curls
16:50 Single Arm Skullcrusher A
17:50 Single Arm Skullcrusher B
18:50 Standing Calf Raises A
19:50 Standing Calf Raises B
20:50 Low Back Rows
21:50 Decline Floor Press - Supinated
22:50 Arnold Press
23:50 Flutter Kicks
24:50 Round 2
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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you! Thanks for the support so I can continue to bring you good content.

[@midasmvmt]

Thanks for training with me! It means a lot to me y'all 🙏🏾🙌🏾

[@Youssef-gz3yv]

We should thank you for this good workout ❤️

[@soldatwassim9915]

Thanks for this training boss

[@wasted_potential9320]

I teally appreciate your content ive lost 100+lbs in the 2 years ive been following you. I hated my body in high-school but because of you and God my college experience has been fenomenal!!!💪🏾❤

[@midasmvmt]

That's amazing! I love reading these. Keep crushing it :)

[@kerrydennis104]

Just what I needed!!! And your playlist is 💥💥

[@manukadilum6814]

@@midasmvmtcan you please drop a link for your foldable bench?

[@JadenGregg-su9no]

4 REPLIES

[@Robbin07]

Bro I am a highschool student who is overweight and I am trying to turn my life around, any advice as to how much weights of dumbells should I start with, diet, managing studies etc?(I am currently using 5kg dumbells for most and 4kg for the lightweight exercises)

[@nzarambablaize7389]

Hello Teacher Midas, I kindly want to thank you for the energy you put forth while creating these videos. I hope these videos reach as many people as you want.. thanks again. Been following u on my other channel for 6months now.. combining this new full workout with your 10-15 workouts for separate muscle group is a complete workout in my opinion. I wish you great health and continued motivation to keep this important content coming. CHEERS TEACHER MIDAS. Love from Montreal.🎉💙💪💪💪💪 let’s BUILD & BURN FAT as a wiseman once said 😃✌️

[@loepare]

You're the only channel that I know that has those great effective, but easily doable exercises with only dumbells, no special equipment required, thank you very much!❤

[@midasmvmt]

Keeping it as simple as possible to help as much people as possible. Glad to hear it's working! :)

[@soulmate98]

​@@JadenGregg-su9no3 replies

[@hellboundbrandonhumphrey]

Yoooo I just found you this morning! Great editing, music and workout man. You go hard 😅 appreciate the content 🤘

[@vladturov3572]

Hey man! You will hit a million subscribers pretty soon. It’s a quality content that people need. I love that there’s no bs here, you get exactly what you need on your channel. Keep it up, excellent job I can’t even imagine how much time it takes for you to film to edit to upload everything and you still do it anyway and we really appreciate it my friend.

[@Francis-kc6ji]

Thanks, I did this yesterday and really enjoyed. As usual i did 45 seconds of the exercise and 15 seconds rest. Thanks for all your efforts

[@christinadennis8268]

Completed 🔥 I feel it too. Thank you

[@QMiller]

Thank you Midas!

[@fernandogallego1093]

hi , thanks what great work out ,did half of this one and the chest work out ,both GREAT !

[@jjasir]

Thanks for the workout and the music is hella good

[@vinayaksb3268]

Appreciate your cintent, bro... had a great workout !

[@fat_guy_gettin_fit]

You workouts have helped me a lot. Especially because I have more dumbbells in my office gym than equipment. Thank you!!

[@midasmvmt]

Much love brother! Keep getting that work in no matter what 🦾

[@fat_guy_gettin_fit]

Absolutely!! @@midasmvmt

[@-xe2kp]

great job buddy

[@JuanFlores-zv9nw]

Thanks coach🥂

[@reerree3267]

love your content sir Midas. with thisnew upload training with you makes me motivated keep it up sir

[@midasmvmt]

Much love! Happy to hear that you enjoy training with me 💯

[@JadenGregg-su9no]

​@@midasmvmt2 REPLIES

[@rickyabdullah4758]

Spectacular fullbody workout 👍🏻

[@midasmvmt]

Much love brother!

[@IamEDH]

Done 🔥🔥🔥thanks for the training big bro ❤️‍🔥

[@midasmvmt]

Love to hear it and I’ve got you! 🦾

[@IamEDH]

@@midasmvmt ❤️‍🔥❤️‍🔥💕

[@sfgaming245]

You are my gym trainer 💪

[@asmaelhassan5599]

You are amazing 🎉❤

[@DragonTubular]

Been wanting a better fullbody with dumbells thanks😁

[@midasmvmt]

Let’s work my man! 🦾

[@sw9bangbangboi]

Good channel

[@damiandavies7979]

Appreciate you

[@HermanManly]

Amazing as always, thanks man. Day 2 of 45

[@passthegass1020]

same bro 💪 were doing this together

[@ravonfoxclaw5514]

Great Muice,Great Workout,Let's Get It Done 😤👍

[@midasmvmt]

You got it! 🫡

[@kenancollu333]

Dear thank you very much I appreciate for your help

[@midasmvmt]

Don’t mention it :)

[@thlodiesmasina4452]

Watching all the way from South African

[@asifkazmi]

Thanks alot for these wonderful workouts. I am following you for more than a year now. I am 49. Body mass index 25. Aim is just to stay healthy and fit. Kindly let me know 2 things:- 1. Can I do this or some of your other fullbody workouts on all week days instead of doing separate workouts for diff muscle groups? 2. How often should I do cardio and HIIT workouts in a week? Thanks again.

[@ForceBehindThePower]

Even though nobody cares, this is one of the few Workouts ive completed. Sometimes i think my body is not made for doing this for an hour.

[@paulperryman]

Yeeeaaaaaah!

[@shauntout5329]

Tomorrow's workout sorted 💪

[@midasmvmt]

I've got you brother! 🦾

[@asifkazmi]

Thanks bro. How abt doing this workout daily and giving away that muscle per day workouts for good?

[@rossymoran26]

❤ Gracias

[@infamous1454]

Hey, im doing the build and burn program for beginners 45day. Once that is complete which program should i switch to next or should i just keep same program and reset back to day 1 again while increasing weight each week? I'm currently on day 19 for the program. Thanks again for making these videos, all i have is dumbells at my home gym.

[@shahabuddinansari7144]

midas mvmt full week gym workout plan double muscle with dumbbells only pliz upload make a video for beginners

[@KenoMaster2]

Great video. I been doing the workout in your other video from 2 months ago should i rotate between these two videos or just stick to one.

[@midasmvmt]

Rotating is good way to keep things interesting so I'd suggest doing that :)

[@wizthagreat]

Intense! I did it tho 💯

[@jmg24bad]

I'm still on the lightweight dumbell vids you made a year or two ago..should I start using these instead? I think those were called bro split. I workout everyday except thursdays and sundays.

[@Sadaruwan-hn4jw]

💪❤

[@Da-Boo33]

Good way to Rolltide..4real

[@hkssyawal]

can you make a content workout that can aim for other part .. like my self just tear my deltoid and now looking for content workout that prevent use deltoid part but still in 45minit workout

[@Stenis2.0]

❤

[@Ovian-bh3rx]

Hey thanks for your videos, left a sub here. I am a beginner. I am skinny fat body typ and is it okay to start off with 7.5 kg? The 10 kg seem to heavy for me after a few exercises. I am 78 kg, 175 cm tall and 30 years old.

[@user-hm9ik6xq5n]

should i use this video or alternate between other videos that focus on singular muscle groups

[@95Zupa]

Hey midas i have one question .Will i get faster chest muscles if i do everyday chest workouts with dumbells?

[@Stick1772]

Bulgarian split squats, Rols, and ALT jumping split squats are good for jumping higher?

[@paulkerry-id3on]

Please can you recommend a diet for body building ?

[@michelbougie6175]

This is great! But how many calories do you burn with this?

[@markeverett2010]

Can these be done everyday or are these every other day as nost kf these have fhe same work outs

[@orhannadiryamuk1986]

I think ı'll do this workout

[@saucehc]

is there a dumbbell routine I can do everyday besides rest day?

[@Impact1992]

If I could look like a guy fitness wise it would be this guy. I’m. 5’8 234lbs but omw to fitness glory.

[@Jzzmus]

hell yeah, keep it going!

[@RohanSPimpale18]

How many days in a week should I do this?

[@FhordGhuin]

Is this the new version of the full body workout you uploaded 2 months ago?

[@aksoof8919]

Bro, please do a warm-up at the last minute (after training). 3-5 minutes at least!)) Thanks for the motivation! Good luck!)

[@midasmvmt]

Do you mean a cool down? I usually do that with a massage gun or a cold shower.

[@kenancollu333]

Dear Midas, What about one round but each ona two sets?

[@notUrnorma4lhonduran]

ermmm me no stick no more because of you i got inspired to exercise every day and now im buff and full of mucle

[@PrajwalreddyVreddy]

Super man I'm cricket

[@gunasegaran6068]

🙏🙏🙏👌👌👌👍👍👍

[@kelvinigaso3948]

are these workouts good for athletes?

[@LifeJourney-qp2bc]

Hey bro I am new to your channel am 40 years young and want to start back working out I had a pinched nerve for a while but 95 % better I hope I can look half as good as you do my guy keep up the good work do you have any beginner videos

[@hacksbykarma]

Your personal opinion on creatine?

[@jmr1920]

i cant find #20. where is it?

[@muhammaddizayee9632]

I do it by holding myself with one hand and without weights or light weight in the other hand!!!!!!

[@marlonm3108]

Hello... how many reps?

[@user-zc1ku5iz6g]

day 14🎉

[@XxCreeperxX117]

should you be doing this workout every day or every other day?

[@aidanmerryweather2477]

Hey man he has a websites called Midas mvmt and that has a plan for these style workout

[@muhammaddizayee9632]

Alt Jumping split squat is very difficult with weights, and it needs balance; 😂😂

[@midasmvmt]

Definitely! Try doing it without weight instead if by oh struggle to do it with them 😁

[@dinanddunia]

can i do this for 30days challenge

[@midasmvmt]

Yes but I'll suggest resting at least one day out of every training week

[@dinanddunia]

ok thanks @@midasmvmt

[@haiderraza2625]

Make build 30 min

[@baburaoapte5175]

should I do this workout everyday? beacuse I do cardio everyday to burn 400 calories, so like Mike mentzer says we need recovery period so I should do this in every 2-3 days , will I build?

[@yukixd6006]

Please put KG next to Lbs for all the europeans 🙏🙏🙏

[@paulkerry-id3on]

Also please my dumbbells give me blisters though I wear hand gloves 🥹🥹🥹

[@unknownplace159]

Why didn't you add any squats 😞?

[@shameek8927]

You said no bench yet you’re doing BSS on a bench😢

[@alwaystheone]

Nice exercise but the music you got made me feel fatigue and no energy. The music needs a boom bap beat to keep me motivate. Just saying son