There are 9 exercises. Each exercise is done for 1 minute one after another without stopping until all 9 are done. Any weight of dumbbells can be used.

Here are the exercises:

Bicep Curls – Resting your elbows on the front and side of your abs, curl all the way down and up keeping your wrist straight.

Shoulder Press – Start with your arms at right angles and your dumbbells at eye level and push up until your arms are straight, go back down to eye level.

Squats – Squat down until your thighs are parallel to the floor while holding the dumbbells at your sides. Do not let your knees go over your toes.

Lateral Raise – Slightly bent over, with your arms bent at a little more than right angles, raise the dumbbells with wrists straight until your arms are parallel to the ground. Bring them back down with your hands meeting each other palms facing each other and then go back up again.

Push-ups – With your dumbbells on the ground, go down until your arms are at 90 degrees and push-up back up.

Abdominal Pull-ups – Stand with dumbbells pushed together in front of you and keeping feet in the same place go all the way down until you are laying down on your back. Keeping the dumbbells together and feet on the ground stand back up.

Squats – Squat down until your thighs are parallel to the floor while holding the dumbbells at your sides. Do not let your knees go over your toes.

Weighted Crunches – With one dumbbell resting on each shoulder, slowly crunch up and down.

Overhead Press – With dumbbells pushed together and arms up by your ears, slowly lower the weights as low as comfortable for your elbows and back up as straight as you can without compromising the elbow.

Note: It is not ideal to go really far down with weights in this exercise as it can ultimately hurt the elbow with repetitive motion or heavy weights. It is safe to do in a range and weight where you feel no discomfort.

This workout was inspired by MMA five-time undefeated UFC Champion Frank Shamrock.

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