45 Minute Full body Dumbbell Workout (No Bench) | Build Muscle & Burn Fat #19

Target Muscles: Full Body
Length: 45 Minutes
Equipment Used: Dumbbells
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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
1:35 Summary & Warmup
4:36 Round 1
5:05 Dumbbell squats
6:05 Flat floor press
7:05 RDLs
8:05 Alt bicep curl hold
9:05 Floor Hammer press
10:05 Plank arm reaches
11:05 Single split squat (a)
12:05 Single split squat (b)
13:05 Leaning rear flys
14:05 Double skullcrusher
15:05 Double hammer curls
16:05 Weighted ab crunches
17:05 Standing calf raises
18:05 Single tate press(a)
19:06 Single tate press (b)
20:05 Twist curls
21:05 Lateral raises
22:05 Goblet sumo squats
23:05 Flat floor flys
24:05 Single side rows (a)
25:05 Single side rows (b)
26:05 Jacknives
26:37 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.

[@jamesvdn9211]

Only fitness influencer that has free workout plans thanks bro

[@midasmvmt]

@@jamesvdn9211 🫶🏾

[@midasmvmt]

Thanks for training with me! I appreciate it :)

[@soulmate98]

Thanks mate for improving my body shape

[@despenchion]

Love your workouts bro

[@mobbasta83]

great workout!!! 🔥🔥🔥🔥

[@unafriaporfis]

Muchas gracias a ti!! Me encantan tus vídeos y hago lo que más puedo. 🥰

[@goodstas]

Hi, can you mention the weight of your dummbellls for each exercise?

[@--Viking--]

I still watch your vids from years ago every week. Ive improved immensely thanks to your content. We have all grown with you in mind, body and soul. So thank-you!

[@midasmvmt]

I appreciate you saying that! Thanks for training with me 🙏🏾💯

[@flash215makesense7]

I been waiting for this. I been all over youtube past few days looking for a video like this. THANK YOU.

[@751saksham5]

Dumbbell squat 5:05 Flat floor press 6:05 RDLs 7:05 Alt bicep curl hold 8:05 Floor Hammer press 9:05 Plank arm reaches ( touching dumbbell in front)10:05 Single split squat (a) 11:05 Single split squat (b) 12:05 Leaning rear flys 13:05 Double skullcrusher 14:05 Double hammer curls 15:05 Weighted ab crunches 16:05 Standing calf raises 17:05 Single tate press(a) 18:05 Single tate press (b) 19:06 Twist curls 20:05 Lateral raises 21:05 Goblet sumo squats 22:05 Flat floor flys 23:05 Single side rows (a) 24:05 Single side rows (b) 25:05 Jacknives 26:05 3 Rounds

[@vinaytarigoppula7797]

Thanks

[@VSJJSICIIAOJWNJFKFICIIFIISIWJH]

3 rounds?

[@iamnoob3931]

​@@VSJJSICIIAOJWNJFKFICIIFIISIWJHsets

[@iamnoob3931]

What are the reps?

[@TheGamingAudiophile]

@@iamnoob3931 Do as many as you can within 30 seconds.

[@Arianna-qp3xf]

You are the best trainer I’ve seen in a long time. You are true gem!!!!

[@Jestradau]

King Midas, i appreciate all your vids. I’m starting the home edition DIY workouts and you are my hero

[@leewheels8156]

Thanks. I’m 59 and enjoy your workouts. I know they will Be challenging and I enjoy each one. Keep us the great work outs for those who need inspiration and guidance.

[@alext553]

I'm also 59 old. Greetings from Germany :)

[@swansondavis8733]

Great workout!! I feel good. Old school just plain weightlifting. I love it!!

[@marcoferdinand2656]

Its been 4 months already doin your workouts. Improved a lot for real fo real👌🏾

[@midasmvmt]

More to come brother! Keep grinding and the results have no choice but to come in 🦾💯

[@GRJCLyon]

This is the only channel I want to follow along with now. I started working out again after not doing much for years. I've been doing your shorter versions so far and I have to say I've never had a well structured workout like this before and I've never felt soreness like this either. Love your videos, man. Thank you endlessly for posting these. I can't wait to get through this one!

[@midasmvmt]

Happy to hear you're getting some value out of these videos. Thanks for training with me!

[@kylethomas3477]

I promise y’all every time he has dumbbell workout day its the same day I’m doing dumbbell workouts lol😂 let’s goooo!!!!

[@sirbigdawg4787]

Same here!

[@healingonesmindset]

Me too!🙌🏾💅🏾

[@sharanviswanath3349]

Are you fckn kidding me

[@Ptrickmore]

I don’t get it? What’s the joke? 😮

[@LESRAM1981]

​@@Ptrickmore I think he is happy to do the workout. I am also happy for everyone that follow MIDAS.

[@popsiclecoder]

Hey Midas, thanks so much for all of your content. Thanks in large part to your dumbbell home workouts, I'm nearing the best shape of my life at 39! I've recently added a functional trainer to my home gym, so it'd be awesome if you could create more content in that area (I think you recently got a machine too). It'd be cool if you could add some bro split workouts for the functional trainer like you have for dumbbells. I'm sure lots of the gym goers would appreciate that too. You're effectively our personal trainer! Thanks again for your great work! Please keep it up!

[@lameloromeoli]

I watched your videos for improving biceps and it really worked! Now I think it is time to train my whole body Love your all videos and thank you!

[@alexmorgan2918]

The workout we didn't know we needed. Thanks coach!

[@midasmvmt]

I've got you! 🙌🏾

[@eagle56786]

Thank you for all of this free content, it is well laid out and easy to follow. I've plateaued at ~230 after losing almost 50 lbs just by cardio and some moderate diet changes. Hoping some more diet changes and a workout routine like yours will help push me along. Many, many thanks 🙏🙏

[@josephhernandez1142]

FANTASTIC, as usual. Thank you

[@ld499]

Well done as usual. Can't wait for a resistance bands workout from you. Keep up the amazing work.

[@josecortez1001]

First time doing your longer workouts. Enjoyed the time to switch weights. Great burner. Thank you.

[@kammonb7298]

I started doing abs with you at the beginning of summer and the results are amazing so i bought 20 pounds weights and started doing this training on Mondays Wed and Friday. While doing the abs training everyday of the week but not on weekends those are my days off haha.This is really amazing and everyone can do it that what i like about it. And this does amazing things for your mental health. Thank you very much for your content coach it is very appreciated and im sure im not the only one. TIME TO STEP UP A LEVEL WOOT!

[@a.c.1902]

You do only this training or the complete Krillin program? Thank you bro! :D

[@lewisgreen5910]

@@a.c.1902 just done day 21 on Krillin :)

[@frenskrnd]

any updates?

[@leighwisner7107]

Fantastic!! Really enjoyed this workout! Thank you:)

[@Arjun-jz1dw]

It's the best dumbbell workout for full body I've ever done, amazing content 💯😁. Really enjoyed the workout 🎉

[@spaacekeese2631]

Yo man! I apreciate this, just started working out at home a month ago because at the gym its just not working for me cuz I feel shame, and these workouts are great! Ive been doing ur dumbbell workouts for 2 weeks now and they really change my day! Thanks man!

[@numan5503]

You been keeping up brother?

[@christiansantiago5363]

First time trying this....MAN what a pump!!! Thanks my guy! Always stepping up!🔥🔥🔥🔥 3 months ago I was 182 I'm at 170 lean mean machine lol💪🏼 been following your workouts for 3 months now brother you changing life's out here don't stop💪🏼💪🏼💪🏼

[@funrady5340]

Which playlist are you following?

[@mrsbootsworkouts]

Awesome workout!! I was able to do it at home with dumbbells, thank you!

[@yasarali9146]

Thank you for creating this its very helpful

[@kelvinmhlanga768]

Wow u change my life I was over 110kg now I’m 82kg and still going!! Keep up ur work, God bless everything you do because u change people life

[@midasmvmt]

Love the grind. Keep crushing it!🙏🏾

[@spookylopez9682]

My workouts usually take 2 hrs, I wanted to minimize it to 1 hour so this video came in clutch 🤞

[@mattpenn9024]

Great workout 👍 just completed day 1 krillin workout plan . Very easy and clear to follow. Good music and it feels great to get back start again. Glad I found u hoping rest of the plan is as good . Thank you 😁

[@mikepetro9679]

Really really liked this. Excellent selection of moves and flows really good. I wanted to add a little cardio so threw in some burpees a couple times per round . Great one THANKS ! 🙏

[@ericuso.amoako1308]

Thanks man for the amazing workout 💪🏾💯🔥

[@Xx2200xX]

Man, really the best video, added to favorites

[@-xe2kp]

just started . thanks bro♥

[@soixclan665]

Great workout, Mr. Nice Guy! Targets every muscle...Go for IT!!!😊

[@janelee4961]

Love your workouts!!!

[@johntorelli1810]

Fantastic workout my friend!!! Im 51 and still love challenging myself to your kind of workouts. Thankyou from Canada 🇨🇦. 😅😅👍👊💪🙏

[@JohnJohnson-he1yv]

Absolutely phenomenal!!

[@achu5088]

From last week i started to watching ur video...very impressive nd help ful nd i started workout.thnk u buddy

[@Imia323]

cant get to the gym today and wanted real strength workout not the ones you see in social media. Thank you for sticking with the basics but effective

[@ravonfoxclaw5514]

Weh just completed the workout 10/10 Thanks for the workout techniques 😎👍

[@martinmorales8670]

This is my second cycle! Love the work out, more importantly seeing results

[@thefugetive1979]

Thanks for the great workout👍

[@hajar7929]

This is my second time try your workout and i love it✨🔥

[@vipinkrishnan4865]

Finally found a useful workout page. Thanks for the upload

[@midasmvmt]

No problem! Welcome :)

[@oscardbedoya]

I just started working out. My second time using this routine. I am so grateful. Thank You.

[@midasmvmt]

No worries! Seep crushing it :)

[@pankajbaliarsingh4569]

Fantastic bro I will try and follow your hardwork all the best

[@nickgee7291]

bro your so hilarious, I just discovered that your workouts are named after DBZ characters. awesome! wow it even tells u what muscle area ur working on each part! and the time it takes u to pickup the weights, so we'll timed. best format of anyone or anywhere

[@velmawingfield655]

Great workout.

[@tharunpradeep4478]

Lets goo another best workout from my favourate fitness youtuber

[@O-N-U-G]

One of the best work out on KZbin...... this workout is serious. Thank you,

[@midasmvmt]

Glad you like it! Thanks for training with me :)

[@DefectorOfFutureDays]

Really appreciate you man

[@wilsonsamuel9740]

Amazing workout..Thank you

[@kathiwinter1215]

Wow, this was amazing. I love the 15 reps & change. It was challenging yet, You keep going because you're almost done with that rep. Thank you si much! I just committed to strength training To get my tone body back after a health issue And I am absolutely confident you are going to help me❤!!!

[@midasmvmt]

Love the positive energy! Keep that and you’re set to accomplish anything 💪🏾

[@jondarisjackson8660]

on time!!! Doing this now!

[@thomasdasilva2399]

Thank you, I love it. It is perfect for people that cannot commit to working out everyday. Special touch: it is nice that you are actually doing the second round, it is like you are fully suffering with us. :)

[@midasmvmt]

We go all the way together!

[@Duque_annette]

Thanks for my today routine❤ jajajaja I loveee this workout My first time watching this channelll I ❤ it!!

[@leonverzuznoel636]

Felt the burn 🔥 in my arms and shoulders

[@msrafiqah7804]

Thank you for this brother because i only have dumbell at home.. Keep on going~

[@JabbarWashington]

Great workout bro 🔥🔥🔥🔥

[@jasonstephenperumal2796]

Have never previously been to gym. But last December reached sixty and decided to take the seniors discount and joined a gym. It's a small enterprise with limited equipment but it's a good place to go train. I started in March but need a programme to follow saw this and decided to adopt it for myself. Thanks will keep you posted on the results.

[@pubg_mo]

Tell me about the results

[@gauravawasthi4215]

Love from India Midas. You really changed my life I have a huge tummy but I am doing exercise with u daily❤

[@rogeliovega40]

Thank you for all the videos. ❤

[@midasmvmt]

No problem! 😊

[@Management16]

Well done dude! I Always satisfied about your workouts💪 . Thanks.Can you make video for Level 2 Resistance band workout?

[@austinferguson3325]

Just did this workout today in the garage 🔥🔥🔥

[@DisciplineandPerseveranc-2001]

Impressive workout!

[@kenancollu333]

Thank you very much for your videos, I would like more full body dumbbell workout videos, if it is possible

[@tonniecabz556]

Bro i’ve followed you clips ever since i started gym but they have worked for me,thanks man

[@midasmvmt]

Keep going my man!

[@samibehada4197]

​@@midasmvmtyeah, concise and to the point, show dont tell. Great material and a huge help for forming a solid beginner routine. The wife will have a huge surprise when she comes back home! 😂😅

[@technical..Guru__]

Thank you sir❤

[@ebayposhman]

Thank u 😅Amazing Workout appreciate it !

[@Francis-kc6ji]

Thanks, I did this workout yesterday. I did each movement for 45 seconds and then had 15 seconds rest.

[@TheusDjehuty]

Bro I'm feeling like myself again! Thanks for Thales motivation and company I workout alone

[@Min-oc8gd]

For the first time, I felt as if my muscles were going to explode. Thank you broooooooo

[@nuketownmayor]

I followed the entire work out . I was done at the end of it 😂 But feeling so good after a good night sleep … this is great routine, for me at least . 👍

[@letseatgoodfood5244]

Great workout thanks

[@hohafo]

Yeah, great workout. 🎉

[@fat_guy_gettin_fit]

Yo man. I did this workout yesterday. And it took all of what I had to get it done. Keep them coming!!

[@exquiilz]

keep going bro 💪💪

[@fat_guy_gettin_fit]

@@exquiilz 💪🏾💪🏾✊🏾

[@whoisgosling]

@@fat_guy_gettin_fit are there big improvements in how your body looks?

[@insaniquarium92]

Yo this workout SLAPS!

[@alanparker9608]

bro ur so good 💪🏽💪🏽 keep up the good work

[@midasmvmt]

Appreciate you my bro!

[@chapletgymworkout]

Thanks for sharing this amazing workout coach ❤

[@yedwe9608]

Hello...bro I from Myanmar.. Your videos are really affective and very nice. thank you so much for sharing your experiences.

[@Nyx47593]

Thanks to making this video 🎉🎉🔥

[@midasmvmt]

I loved making it! 🙏🏾

[@ozzoldoshadda2993]

Oh hell yes, I'm gunna LOVE this

[@midasmvmt]

Let's go!

[@batonaurelia5000]

Hello.. I from Indonesia Your videos are really affective and very nice. Thanks bro for the amazing workout.💪💯🏋‍♂️

[@user-fb2nf3gt6d]

Rien à dire. Good job. Bisous de la France.

[@Scriptures_K]

Thank you for this.

[@Scriptures_K]

Could barely make it through 30 mins two weeks ago. Followed the routine on the website to about day 8 but couldn't keep up. Restarted this week and I made it through the entire day 1 (with great pain mind you).

[@TedGreely]

Thanks!

[@wiseman0674]

Awesome!!!

[@justin8006]

Holy the hardest workout for me man well worth it tho🔥

[@aksoof8919]

bro, please make a video always for 40 minutes - 1 hour!!! adore you!!! thanks for the video!)

[@thsaqarat]

I completed it with same recommended weights , it was challenging specially for short periods of rest between sets but managed to do it and recovered quickly . Unlike a 45 minutes cardio HIIT session where i need 15 minutes to catch my breath and another 30 minutes to recover 😁

[@almuramoo5554]

mid Feb.2024... My first training since 25 years.. BMI 35.7, diabetes typ 2 and polyneuropathy, because of that huge muscular dystrophy... Started with Krillin, 20lbs dumbbells, made it until round 2, double skullcrushers... Than I was done...But I want quit, tomorow I will do it again, and again, and again.. Until Im done with day 1 workout. Than I will go to day 2, and so on!! Im crushed now but I dont care, tomorrow is another day and I will give my best! Thanks bro, or should I say thanks coach!! Stay safe and greetz from Germany

[@segesmundovieira5041]

❤❤❤ lovely.. I will do it tomorrow...

[@ballsdeepgamingcommunity9928]

Right on mayn!

[@dewayneoverton466]

I cant wait to get home to do this workout

[@zmijatata]

Thank you four all exeries

[@pubg_mo]

Thank you teacher Ola exercises well ❤️‍🔥♥️

[@SCIndian89]

Yes sirrrr!!! 💪🏾💪🏾

[@andrewextros5872]

Thankyou ❤

[@MuugentheFirst]

Done for the first time ever 💪 The Ab-workouts are killing me. Most of the time if I'm doing any AB exercise, i overstrain my back more than my stomach muscles. Meaning most of the time my back is giving out from the constant strain using my back muscles, while I rarely or struggle feeling my abs. Any ideas from anyone? I also take any easier ab exercises where this habit/problem can be avoided! But really great workout. Will do this consistently for the next few months hopefully. Let's see how much I can change 😁

[@monicacorrigan5148]

Great workout ALL the ads.were super distracting though. I persevered and finished. Thanks again.