Don’t mind me just leaving this for myself 1. Db burpees with shoulder press 2. Wide grip DB press with close grip DB press 3. Arnold press w Shoulder Press 4. lateral rear delt raise 5. Tricep overhead extension 40 on / 20 off 3 sets Max Pushups
@VR-mq1ii4 жыл бұрын
What do you mean by 40 on and 20 off
@louisp88964 жыл бұрын
vishal vallapu 40 secs doing the exercise 20 secs restibg
@cococrispies54944 жыл бұрын
Thank you!
@001-nishantbariar43 жыл бұрын
@@VR-mq1ii 40 secs of work and 20 sec of rest.
@Alan-zz3st2 жыл бұрын
how’s ur progress pyssy
@gethelHF3 жыл бұрын
My buddies were making fun of me a couple months ago when I told them I was watching you on KZbin as a way of motivation to get fit. Now I got a solid and visible six pack. All it takes is determination, consistency and hard work. It’s your body so why not go for it and achieve your goals. Thanks so much
@AlexCrockford3 жыл бұрын
Thanks Gethel! Who’s making fun now 😆💪💪💪
@SAJM114 жыл бұрын
Holy crap Alex, I just did this workout twice and it was crazy my shoulders are burning so much. Now I'm just chilaxing on the couch cause I'm so tired. Thanks!!!
@AlexCrockford4 жыл бұрын
Jaylon Marikar haha well done!!!! Sounds awesome
@DreamsPictures4 жыл бұрын
I can’t thank you enough for these dumbbell exercises they have truly changed my life.
@pregerzoreo48864 жыл бұрын
How so?
@pregerzoreo48864 жыл бұрын
Same for me btw
@DreamsPictures4 жыл бұрын
Pregerz oreo I have went from 220 to 180lbs. Changed my diet and flattened my stomach. These workouts have helped tremendously with that.
@pregerzoreo48864 жыл бұрын
@@DreamsPictures daim bro that's amazing to hear keep up the good work man your killing it 💪🏻💜
@mywork20694 жыл бұрын
@@DreamsPictures do you get big muscles from this
@Hollythewildchild4 жыл бұрын
Alex! I am LOVING these workouts!! Youre keeping us accountable and thats so important right now. Thank you for posting the FULL workout instead of just little clips so that I can get in the full workout with you. :)
@AlexCrockford4 жыл бұрын
Holly Howell yes absolutely! It’s much easier if you guys just follow along! 😄
@miastubblebine22243 жыл бұрын
rfbbyurt h
@hebertskerkatri65743 жыл бұрын
these videos Alex put out are so great. Just once a day everyday through out last summer, I’d work out along with his 15 minute work out videos and saw so much muscle definition by the end, it was incredible. Just make sure you eat well too haha.
@a.scottbosworth42703 жыл бұрын
Those lateral raises are killer! Love the recommendation of having two sets of dumbbells for this workout! I had a set of 15 lbs and just added a set of 25 lbs. Makes quite a difference! Thanks man!
@theindiandavinci37074 жыл бұрын
SET 1 40 seconds pushup and press with dumbbells, (10-second rest in between each exercise) 40-second floor press and narrow press 40 second Arnie press and shoulder press 40-second Shoulder fly 40-second overhead tricep extension(with both 1 and 2 dumbells) 20-second rest REPEAT THE SET TWICE.(total 3 sets).
@tydellsmith20842 жыл бұрын
Been going to the gym for over a year and the lateral raises and push ups killed me. Thank you buddy for kicking my ass and making me realize how out of shape I really am😅😅
@fishedits34514 жыл бұрын
Tried this for the first time and wow its amazing how you can achieve the same pump and work with a 15 min workout as compared to a 1 hr one! Good stuff!!
@moski98613 жыл бұрын
@@boxfuto915 how is it going rn?
@sandrae.75804 жыл бұрын
Did this workout tonight because I wanted something different....WOW!!! I was challenged. Saved it to my workout playlist. Thank you!
@AlexCrockford4 жыл бұрын
Yeh it’s a tough one! Enjoy 😄👊
@jimbos44 жыл бұрын
Loving the workouts, been doing them since the gyms closed, keep up the great work.
@AlexCrockford4 жыл бұрын
jimbos4 thanks buddy, I’ll keep them coming! 😄👊
@punitjoshi87074 жыл бұрын
I literally follow along with your push pull legs workout everyday, feels like you are my gym partner
@AlexCrockford4 жыл бұрын
Haha I am your gym partner bro! 😄👏👊👊
@jehezquiell Жыл бұрын
Done this spicy 20' class. Oohh don't underestimate this class guys, it's burnin'! Thanks Coach Alex #crockfit
@masformation60103 жыл бұрын
I am so glad I found your channel.. Just my type of work outs and kind of physical appearance I am after achieving.
@SpaghettiWizardVEVO4 жыл бұрын
Great vid mate. Started with dumbells that were way too heavy, so couldn't really do the lat raises. Will give it another go on monday 😉
@Blaqgoku122204 жыл бұрын
I’ve been doing the workout consistently for 3 weeks and I’m able to life heavier on the lateral raise. Keep at it my friend
@IAmRC1 Жыл бұрын
Its definitely worth the try. Body's burning and I am feeling it.
@AlexCrockford Жыл бұрын
Niceee well done 😄👊
@ptrckbvrly4 жыл бұрын
Tried this for first time, killer pump. Cheers, mate
@aski15292 жыл бұрын
Thank you for this i also go to the gym 2 times a week but i feel uncorfortable around a lot of people so its good to have workout at home
@AlexCrockford2 жыл бұрын
Well done! Keep going with these workouts 😄💪
@Stan-ug9mx4 ай бұрын
That's an intense work out there. Can't do the burpee's yet, but the shoulders and triceps I'll do.
@richardreinier2378 Жыл бұрын
doing this routine 2 times a week in a pull push legas way.. the first week I couldn't even make a single pushup on the finisher, now 4 weeks later I'm doing the 40 seconds straight.. dude the results from doing this workout are unbelievable
@tuck71824 жыл бұрын
Thanks for the help Alex, even though I took a lot of uneeded rests, I’ll eventually work up to doing it without rest!
@AlexCrockford4 жыл бұрын
Yeh keep progressing Tucker 😄
@sandeepkale18194 жыл бұрын
Hi, Alex. Thanks for the thorough course of dumbell Only exercise. What I have done is, I have taken all your dumbbell exercise videos and made it into a full body work out for whole week plan. I think it should cover all muscle groups for the whole body workout. Below is the list of the workouts: Day 1 : Chest, Shoulder & Triceps : kzbin.info/www/bejne/qovMpICeacicnac Day 2 : Leg Work out/Lower Body : kzbin.info/www/bejne/mJDUcoaOh7mkhLc Day 3 : Back & Biceps : kzbin.info/www/bejne/gHrSh4l7Z9CFg7c Day 4 : Abs Only : kzbin.info/www/bejne/gHrSh4l7Z9CFg7c Day 5: You may add any Muscle group on this day (Which you want to focus more) Day 5 : Fat burning and Muscle Building : kzbin.info/www/bejne/hqvMqKRnf6dkq6s Kindly let me know if I can follow the whole week routine as above. Thanks in advance.
@SleepyGorillaMuseum3 жыл бұрын
I've done this workout like 10 times now by watching along with the video, and for some reason, I just never picked up on the music playing in the background even though I do watch with the sound on! 😅 Great tutorial, thanks!
@AlexCrockford3 жыл бұрын
Thanks so much, keep going 😄👊
@Jtg934 жыл бұрын
This is the home workout I’ve been waiting for! Keep it up! 💪🏻
@AlexCrockford4 жыл бұрын
Jake great! Have fun Jake 😄👊
@Sameer_AhmadTV3 жыл бұрын
First time doing this workout for 30 minutes so 2 full rounds and I’m pumped💪🏼 I will come back for the pull workout tomorrow
@alzayman56554 жыл бұрын
Is this routine for fat loss or for muscle building i want build muscle can you please respond to my question
@AlexCrockford4 жыл бұрын
Both. The resistance training builds muscle. The interval setup will keep heart rate up for calorie burn!
@FoG_20072 жыл бұрын
Great vid! Love the motivation throughout and good workouts. Thanks man!
@toddginder5236 Жыл бұрын
WOW Just BRUTAL! Thanks for your training!
@AlexCrockford Жыл бұрын
Well done!
@christophertravina26844 жыл бұрын
That was totally amazing Alex! I always enjoy watching the dumbbells workout! 💪🔥
@rachel59274 жыл бұрын
Great workout Alex, 1st time around couldn't complete but 2nd time finished strong. 💪 been working out with you 5 days a week and really feeling the benefit already.
@broomstick44363 жыл бұрын
How's the progress now?
@Elevtr3 жыл бұрын
If you’re ever in nyc and need a hand filming we got you! Thanks for getting me shredded
@wekr8873 жыл бұрын
Absolutely the best 20 min all- encompassing workout there is! Love Crockett 💖
@AlexCrockford3 жыл бұрын
Thanks 😄😄👊👊👊👊
@frano92693 жыл бұрын
Really great workout! really feel the burn after this, love the push up finisher just when you think its over, keep up the good work! SUBCRIBED!
@AlexCrockford3 жыл бұрын
Thanks for subscribing! Hope you’ve been enjoying my workouts 💪
@Oliver-mx9uq4 жыл бұрын
"I can barely lift the air up" 😂 Great line and workout Alex, thanks!
@misham25634 жыл бұрын
I guess asking you to lift pillows would be asking for too much then?
@roleks5604 жыл бұрын
Im dying
@misham25634 жыл бұрын
Roleks Dont die live !
@roleks5604 жыл бұрын
@@misham2563 Haha. Im dying of laughter and of pain in my shoulders. I dont know what emotion am i showing right now. But tnx
@doronkra43044 жыл бұрын
thanks again mate :-) really love the dumbbell workouts
@AwesomeAlexAdam3 жыл бұрын
Great Physique Thanks Best tutorial I've been looking for
@AlexCrockford Жыл бұрын
Thanks! Keep going 😄👊
@sammerthapa51708 ай бұрын
I follow ur workout routine....can u tell me which drumbell weight is best for homeworkout....(Only one set of drumbell)
@AmarjeetSingh-gl9sm3 жыл бұрын
I can't believe very useful and change my life
@newartist37704 жыл бұрын
Vraiment j'adore ces exercices mercii énormément 🥰🥰
@swughakiba96484 жыл бұрын
I'm a 15 year old and doing 2 sets with 7 kilo dumbells... I'm following a push, pull, legs workout split and its really helpful... I'm seeing good results from the second week itself ... Thank u so much bro for these exercises 🙏 ♥
@syrus12334 жыл бұрын
How are you now?
@swughakiba96484 жыл бұрын
I'm shredded then ever... I'm so happy... All bcoz of Alex and my hard work
@swughakiba96483 жыл бұрын
@@Mike_Hawk1 I'm in my best shape mate but I've changed my workout split
@Ezekielmbimb Жыл бұрын
@@swughakiba9648 Could you suggest me what plan and which exercises to follow
@kevinyates55194 жыл бұрын
BRU TAL! Hella pumped after the pushups! Nice workout friend. Thanks for putting this together. I’ll be repeating this for push days for the next 4 weeks. 💪🏾👊🏾
@AlexCrockford11 ай бұрын
Keep going buddy! 😄💪🔥
@man97963 жыл бұрын
It really works.Thanks so much
@domerguynyc3 жыл бұрын
Truly amazing exercise. Did this after my 3 mile run and it was great. I also appreciate how you are also took a quick break between push-ups. I didn’t feel so bad but those arms were BURNING! Thanks, @alexcrockford
@AlexCrockford3 жыл бұрын
Well done 👊👊👊
@ziad10303 жыл бұрын
you shouldnt do your resistance training after cardio because it reduces gains but u could do it afterward
@tariqshaikh04 жыл бұрын
What exercises do you find help with building the lower curve in your chest?
@mahamhussain81574 жыл бұрын
I’m turning 15 and got my dumbbells recently and I think by far your push and pull exercises are the best. Through the week should I do push/pull/rest ? Thanks
@Backflipornament4 жыл бұрын
*push/pull/legs/rest then repeat👍
@sidharth42604 жыл бұрын
I loved the workout bro but I got a slight back pain during the first exercise. What could be my mistake ?
@AlexCrockford4 жыл бұрын
Sidharth Sahu probably because lifting a weight from so low your back wasn’t in a good shape. I would recommend doing this one without the weight to gain strength in that position. And then make sure you squat down low in the legs before lifting! I spoke a lot about this in the video 👊
@sidharth42604 жыл бұрын
@@AlexCrockford Thank you bro ... Will make sure to practice first without the weights
@barisenju89103 жыл бұрын
I just killed my arms with a routine I choose Fraser wilson 20 min full body workout fraser wilson 20 minute upper body and fraser wilson 15 minute arm workout and this to finish now I gotta choose a routine for back day tomorrow 💪🏽
@mikewazowski59343 жыл бұрын
Have you seen any results from doing it? Or should I stick to my own workout?
@Tescoseries3 жыл бұрын
Okay my shoulders are off, triceps i had to give 1 more exercise, and for chest some burpees and chest pushes, but the shoulders man, they r dyin!!! Very nice workout
@jessuschrist38293 жыл бұрын
I like that he does it with you, while people like Chris heria go so quick you have to pause the video. Keep up the good work, mate.
@jessuschrist38293 жыл бұрын
This video is golden
@AlexCrockford3 жыл бұрын
Yep!! My sessions are all here like a class with you from start to finish 😄
@frantzgaspardco4 жыл бұрын
Thank you!
@KanyewestbiggestfansBiggestfan Жыл бұрын
Alex I don’t know if you’ll see this but I love this workout except I have an issue because my wrists hurt badly halfway in and that’s preventing me from finishing. I know I need to work on my hand wrist strength but while I work on that, any recommendations to manage?
@AlexCrockford Жыл бұрын
Yes make sure you work on that wrist strength and keep practicing 😄👊 in the meantime make sure you don’t push past any pain and you do exercises that don’t hurt 💪
@mmmmmaaaaaaaaa5604 жыл бұрын
Do you do any resistance band workouts as this is all I have while the gyms are closed ?
@BEARDED_VATO4 жыл бұрын
Check out mountain dog's channel (John Meadows) he did a series of resistance bands work out.
@mattwas28964 жыл бұрын
Thanks Alex great video
@VikingFitness004 жыл бұрын
thanks for the video. Can you tell me what synthetic turf you have, size and type and is there concrete or soil underneath? I need some. cheers mate!
@andrew108624 жыл бұрын
The best home workout ever! Really love your content 😁
@AlexCrockford4 жыл бұрын
Andreas Aldo thanks buddy, keep going 👊
@uno38634 жыл бұрын
Mate, I did this workout this morning, did 5 rounds with 30 lbs dumbells except for the side laterals I used 10lbs and not gonna lie, I kept the rest throughout with the 20 seconds but before starting the 5th round I rested about 3 min 😜nonetheless great workout and and a pump my wife was staring at me with nasty eyes, got the workout written down and taped on the wall for the next weight day💪👍thanks!
@ZMJBeats4 жыл бұрын
Thanks very much man! Loved it, would've liked more chest and Tris over shoulders. But still a great workout!
@divyanshusingh64734 жыл бұрын
Where is pull version? And major elbow flare in overhead tricep extension!
@Imateacherr4 жыл бұрын
Hello, I'm new to working out at home, I am going to be using your 4 Dumbbell routine at home, can someone help me set up a schedule? I would really appreciate it.
@AlexCrockford11 ай бұрын
Hey, do you still need help with schedule? If so, just email me! Or use my app to follow a plan with all structure sorted for you! 👊😄
@AmarniStudios3 жыл бұрын
Can you share your chest workout routine? Please.
@AlexCrockford Жыл бұрын
Yeh buddy all my chest workouts are here on KZbin or in my app 😄💪
@sergioromau95904 жыл бұрын
thanks dude it was hard to finish up but I made it! awesome
@coryboyd795811 ай бұрын
BEAUTIFUL physic!
@techyunited90864 жыл бұрын
What would be the most suitable weight I need to use being a beginner assuming I have only a pair of dumbbells?
@lakshyapatil43723 жыл бұрын
This is such a great workout! Would 2 times a week be good enough of this workout? Btw, I really appreciate the fact that the chest exercise didn’t require a bench.
@pounc3r7823 жыл бұрын
Be easy on yourself when first starting out, else your pride will make you give up entirely. 2 times a week is fine.
@lakshyapatil43723 жыл бұрын
@@pounc3r782 thank you, that’s what I’d been planning for.
@erdalnyc82774 жыл бұрын
great workout seriously, got a crazt musle pump! waiting for more workouts like this Alex
@freddyromeroiii2 жыл бұрын
Thank you Alex!
@AlexCrockford2 жыл бұрын
No worries Freddie 💪
@misterrweb62873 жыл бұрын
Now i do 1 set for morning and evening but next week i will do 2-3 set well!!
@paulgeddes19824 жыл бұрын
Alex looking good man👊 Extra pumped today....!? 💪💪💪 Thank you 👍🙏❤️
@sho92144 жыл бұрын
One of the best workout video for me
@AlexCrockford4 жыл бұрын
Well done! 😄💪
@kh.7544 жыл бұрын
Hey! Amazing workout. I know this is late but what kind of stretches or warm up should I be doing before this workout? And for a pull workout
@AlexCrockford4 жыл бұрын
Hey no worries! I do have example warm up and cool down videos 😄💪
@Vis808424 жыл бұрын
Can't tell you how thankful i am for this, finally got enough internal motivation to get rid of this weight, just gotta see it as integral to bodily function just like eating or sleeping. I have a question though, is this 15 minute workout sufficient enough in terms of the reps/sets and in 3 day split program using body weight and dumbells only? Is it 'accepted' to use lighter dumbells? i started with 10 kg on each but had to downsize to 5kg per dumbell, that way i can complete almost the full workout to absolute 'failure'. Thanks again man.
@AlexCrockford4 жыл бұрын
That’s great to hear, keep going! Yes ofcourse lighter is absolutely fine 😄💪
@hyperloke4 жыл бұрын
Brilliant workout! Can time under tension workouts with little rest like these, as opposed to using heavy weights, aid in hypertrophy?
@AlexCrockford4 жыл бұрын
Yes they certainly can, if you feel like you’re working towards failure in the sets.
@kevinphilip56694 жыл бұрын
Thank you once again keep doing what you're doing👊🏾
@AlexCrockford4 жыл бұрын
Kevin Philip thanks Kevin keep going 👊
@Leo-nm8zl3 жыл бұрын
Killer work out thanks a lot
@amyfay57913 жыл бұрын
not after quad day I'm not, my guy lol saving for later. I take it back! I was just intimidated by the first one....trying it now!
@rimmosgaming28644 жыл бұрын
Hi wanting to buy some dumbbells so I can start doing this workout what size should I go for thanks in advance ..
@AlexCrockford4 жыл бұрын
Maybe a 10kg and a 5kg?
@Julian-gs9xm3 жыл бұрын
I see a lot of people talking about weight loss.. But do your chest shoulders and tricep also increase? Because thats the main goal
@messaimoustata51222 жыл бұрын
The real meaning of all in one...well done
@BlackJezuzBaby4 жыл бұрын
Excellent workout. My shoulders are burning.
@AlexCrockford4 жыл бұрын
Well done! 😄💪
@ricscofield74093 жыл бұрын
Thanks mate !
@renzoresh4 жыл бұрын
Thank you for this solid workout video! I’m finally back at it again. 💪🏻
@AlexCrockford4 жыл бұрын
Renzo Rodriguez great! Let’s go!
@kjacob3 жыл бұрын
is doing this is enough exercise for entire day?
@blxmi69643 жыл бұрын
No
@tonyandi714 жыл бұрын
What dumbbells would you recommend for cheap
@devmehta42043 жыл бұрын
Cool stuff brother thanks
@zbigniewmiadowski79394 жыл бұрын
Wow. Your chest pump is spectacular bro.
@AlexCrockford4 жыл бұрын
Zbigniew Miładowski thanks man was a big pump!
@rimasingha53013 жыл бұрын
It's really beneficial
@themoodydistrict16974 жыл бұрын
Since we are back in Lockdown, How many times a week would you suggest doing this? Thanks
@AlexCrockford4 жыл бұрын
Another lockdown! Here we go! Still just do this 1-2 times a week, alongside other workouts to make sure you’re working back and legs and core!
@dousophun69704 жыл бұрын
so useful for me to practice at home
@sanpreetsingh93134 жыл бұрын
Hey Alex, i have a question. Is it okay if instead of a circuit routine, I incorporate these excercises in a set repetition? I have only one set of adjustable dumbells and it's a pain to rearrange/weight them correctly in a circuit setup separately for each excercise.
@AlexCrockford4 жыл бұрын
Yes that’s ok you can do that too!
@sanpreetsingh93134 жыл бұрын
@@AlexCrockford great - thank you!
@danielogordi95953 жыл бұрын
Loved this workout
@yashgilhotra42944 жыл бұрын
This workout was just amazing✨ felt the burning💪
@anoopk68013 жыл бұрын
Oh man... This workout is a legend 🔥🔥🔥
@georgehopkins91664 жыл бұрын
Exactly what I was after! Thank you! 💪💪💪💪
@From_shornur_3 жыл бұрын
How much weights we take dumbles ???? Sir
@csmalls14 жыл бұрын
🔥💪🏾 my shoulders are done .. thanks Crock
@irsyad6444 жыл бұрын
Anyone know what alternative for move 1 which is db burpees with shoulder press?
@AlexCrockford4 жыл бұрын
Maybe just a squat press? Thruster?
@waltermilla82774 жыл бұрын
Thanks Alex, what about stretching vd. Take care
@AlexCrockford4 жыл бұрын
Walter Milla I have lots of stretching videos if you search for them? I’ll do more too 😄