High-intensity dynamic dumbbell training to boost metabolism, burn fat, and build muscle! In this Dynamic Dumbbell Training workout, Keith Johnson takes you through olympic-style lifts and explosive power moves for an intense, total-body workout. For this workout, you'll need 2-3 sets of weights (10, 12 & 15 lb for women; 12, 15 & 20 lb for men), and an exercise mat.