Your Ultimate Dumbbell Program

Your Ultimate Dumbbell Program

If you want to transform your body using nothing but dumbbells and your bodyweight, then this is your ultimate guide for getting the body transformation results you want.

The following information and workouts is going to take your dumbbell bodybuilding to the next level. However, before we get into the workouts, there are a few points you must first understand. This will allow you to get the most from your dumbbell bodybuilding workouts.

First, the following dumbbell bodybuilding workouts will be total body. Now I know that this seems completely opposite of what every bodybuilding magazine and website says to do, but there is a reason why you should be using total body workouts. In the old days of bodybuilding, before steroid use was the norm, the best bodybuilders who built their physiques naturally relied entirely on total body workouts.

Some of the best natural physiques of all time were built with total body workouts. So, why would someone who is going to train without the use of steroids follow popular workouts from individuals who take steroids? They shouldn't!

Trust me on this: put 100 percent into your total body workouts, and after a couple of months you will be very pleased with the results.

Second, you will be using different repetition ranges. Even though 8-12 repetitions is the classic range to train in, there are great benefits to using heavier weight and training with lower repetitions in the 3-7 rep range. Because both are beneficial, you should use them both.

Third, make sure you train with intensity. Now I'm not talking about the "percentage of your one repetition maximum" (%1RM) intensity. Instead I am referring to how hard you push yourself on every set of every exercise. Make sure you use a challenging weight that allows you to complete the specified number of repetitions and no more. Your last rep should be hard to complete, but your form should look perfect. Other than the speed slowing down on the last couple of reps, your form should look exactly the same as your first repetition.

You won't get great results if you stop a set when you could have completed two or more repetitions. You absolutely must challenge yourself if you want to transform your body.

Okay, now that you have the necessary background information, it's time to get into the dumbbell bodybuilding workouts.

Dumbbell Bodybuilding Workout #1

1) Dumbbell Squat - 2 x 10 - 12

2) One Leg Romanian Deadlift - 2 x 10 -12 each leg

3a) Dumbbell Row with Palms Down Grip - 2 x 10 - 12 each side

3b) One Arm Dumbbell Bench Press - 2 x 10 - 12 each side

4a) Dumbbell Overhead Press with Neutral Grip - 2 x 10 - 12

4b) Standing One Leg Calf Raise - 2 x 8 - 12 each side

5a) Dumbbell Hammer Curl - 2 x 8 - 12

5b) Behind the Head One Arm Dumbbell Triceps Extensions - 2 x 10 - 12 each side

6a) Reverse Crunches - 2 x 10 - 20

6b) Plank 2 x as long as possible

Dumbbell Bodybuilding Workout #2

1) Dumbbell Bulgarian Split Squat - 3 x 6 - 8 each side

2) Dumbbell Step Up - 3 x 6 - 8 each side

3a) One Arm Dumbbell Push Press - 3 x 6 - 8 each side

3b) Chin-up or Dumbbell Renegade Row - 3 x 6 - 8

4a) Incline Dumbbell Bench Press - 3 x 6 - 8

4b) Incline Dumbbell Row with Neutral Grip - 3 x 8 - 10

5a) Dumbbell Curl - 2 x 8 - 12

5b) Lying Dumbbell Extension - 2 x 8 - 12

6a) Ab Wheel Rollout or Inch Worm - 2 x 10 - 15

6b) Side Plank - 2 x as long as possible

While you want to make sure you are fresh for every set, you don't want to take very long rest periods. Try to keep your pace up throughout the workout, and make sure you push hard and every single set.

Alternate between the two workouts. For example, on Monday you can perform Workout 1, on Wednesday do Workout 2, and then finish the week with Workout 1 again on Friday. The next week you would start with Workout 2 on Monday.

The ultimate way to get the best results in the least amount of time is to push yourself every workout. Make sure you use a challenging weight, and the next time you repeat a workout you have to do more reps with the same weight, or increase the weight you use.

Dumbell Workouts For Rapid Fat Loss

Dumbell Workouts For Rapid Fat Loss

What would you say if I told you it was possible to lose fat at a rapid rate using only dumbbells and your body weight, all while spending less time working out?

Despite what you may think or have been told from magazines and websites, you can transform your body at a rapid rate and actually work out less.

The reason most people can't achieve rapid fat loss is because they don't work out properly. So, if you want to get the best results possible in the least amount of time and only use dumbbells and your bodyweight, you absolutely must follow a few simple, but highly effective, training tips. After you read the tips, you will get some sample dumbbell workouts that will produce rapid fat loss results.

Tip One for Rapid Fat Loss

Center your workouts around the best dumbbell and bodyweight exercises. This may seem like common sense, but most people do not use the best exercises. Most people only focus on isolation exercises to target "trouble spots" or areas that they think require special attention. For instance, when people want to trim and tone their stomach, they think the best exercise choices are crunches and other movements.

Well, if you want rapid fat loss, then those are not your best options. I know that sounds backwards, but I promise that those are not the best exercises to help you achieve your goals.

The best exercises for rapid fat loss (and to lose belly fat) are compound exercises that recruit the greatest amount of muscle mass at one time. Not only will these exercises allow you to burn a lot of calories while you work out, but you will elevate your fat burning metabolism for hours even after the workout is finished. That is the ultimate way to losing fat at a rapid pace.

Tip Two for Rapid Fat Loss

Use both high repetitions and low repetitions with your workouts. Most people think high repetitions with low weight is the best way to achieve fast fat loss once. Once again, this assumption is incorrect. To get the best results possible in the least amount of time, you absolutely must use lower repetitions (5-10 reps) with heavier weights and higher repetitions (11-20 reps) with lighter weight. Both ranges have their own benefits, and therefore you are better off using them both instead of just one.

Tip Three for Rapid Fat Loss

Use circuits to get more results in less time. Most people go about circuit training all wrong. They, once again, use the wrong exercises and train exclusively with high repetitions. If you use big, compound dumbbell and bodyweight exercises and perform them in circuit fashion, you will be well on your way to transforming your body in minimal time.

Rapid Fat Loss Dumbbell Workout 1

Repetitions: 6

Duration: 20-25 minutes


Lateral Dumbbell Step-ups
One Arm Dumbbell Push-Press
Chin-ups or Dumbbell Renegade Row
Inch Worm

Perform the exercises back-to-back and only rest as needed, but try to keep it to a minimum. Instead of completing a specific number of sets, your goal is to complete as many circuits as possible in 20-25 minutes. The next time you repeat the workout, complete more circuits in the same period of time.

Rapid Fat Loss Dumbbell Workout 2

Repetitions: 12

Duration: 20-25 minutes


Dumbbell Walking or Crossover Lunges
Parallel Bar Dips or Dumbbell Bench Press
Dumbbell Row with Neutral Grip
Reverse Crunches or Stability Ball Rollouts

Once again, perform the exercises back-to-back and only rest as needed. Complete as many circuits as possible in 20-25 minutes.

A great way to use these workouts is to train three days per week on non-consecutive days, and rotate between the two workouts.
For instance, you can workout on Monday with Workout 1, use Workout 2 on Wednesday, and finish the week with Workout 1 again on Friday. They next week you would start with Workout 2, etc.

Exercise: a lean, flat, and sexy stomach

Exercise: a lean, flat, and sexy stomach


Everyone wants a lean, flat, and sexy stomach. However, when it comes to an abs at home workout, most people go about acquired a flat sexy stomach all wrong.

If you want to get more results in less time and finally get the flat stomach you've always wanted, then you need to apply some simple information.

First of all, if you want a lean and flat stomach, then you absolutely must reduce the amount of stomach fat that you have. If you don't remove that fat, it doesn't matter how many ab exercises you do or how often. Without removing that layer of fat, you will never see your abs or get a flat stomach.

So your main priority needs to be on removing excess body fat, and to build lean muscle. Both of these goals with ensure that you get a flat stomach in minimal time.
For your at home workouts you need to apply a couple of simple, yet highly effective, tips in order to achieve your goals.
After I reveal these tips to you, you'll then get some at home workouts that will put you on the fast track to your goal of a flat stomach in minimal time.

As previously mentioned, you won't get a flat or defined stomach unless you remove the fat covering it. So the first important tip you must apply is: use the best bodyweight exercises. By far the best exercises are lunges, deadlifts, jumps, squats, push-ups, inverted rows, chin-ups, dips, and their many variations. You should also include exercises such as burpees, bear crawls, and sprints to your at home workout arsenal.

Those exercises will definitely allow you to burn off body fat while building lean, sexy muscle at the same time.

Second, you should perform your workouts in circuits. Using circuits allows you to complete your workouts in minimum time, but it also will cause you to burn a ton of calories and fat as well as boost your fat burning metabolism even after the workout is finished.
Now that you know how to get the results, it's time to get into the sample at home workouts.

Abs at Home Workout 1

Bulgarian Split Squats x 10-20 each leg
Spiderman Push-ups x 10
Inverted Row with Palms-up Grip x 10
Squat Jumps x 10

Perform each exercise back-to-back and complete as many circuits as possible in 15-25 minutes. After completion, rest for one to two minutes and then perform the following abdominal circuit.

Inch Worms x 10
Crunches with Twist x 10-15 each side
Scissor Kicks x 15-20 each side

Perform each exercise back-to-back with no rest in between. After you finish the circuit, rest for one minute and repeat the circuit one to two more times.

Abs at Home Workout 2

Burpees x 10-20
Handstand Push-ups or beginner version x as many as possible
Door Pull-ups x as many as possible
One Leg Romanian Deadlifts x 10-20 each leg
Once again, perform the exercises back-to-back and complete as many circuits as possible in 15-25 minutes. Rest one minute and then perform the following abdominal circuit.
Reverse Crunches with Twist x 15-25
V Ups x 10-15
Alternating Bicycle Crunches x 10-20 each side

Perform the exercises without resting in between. Rest one minute and complete one to two more circuits.

Spartan Home Workout: Transform Your Body!

Spartan Home Workout: Transform Your Body!

By far one of the most popular workouts ever, if not the most popular, was the 300 workout the actors from the movie "300" performed while they were training for their roles.
While the traditional 300 workout was a "right of passage" rather than a workout performed on a frequent basis, people still loved the idea and even became addicted to the notion the workout created.

The original 300 workout consisted of several different exercises performed for a prescribed number of repetitions, and the total number equaled 300.
That workout required barbells and other equipment, but you are about to get a "Spartan home workout" that doesn't require any equipment. The only thing you will need for this workout is your bodyweight.

There are a few things that should be noted before we dive into the workout.
First: this is not going to be easy! You are going to be performing total body exercises that are going to get you breathing hard and heavy.
Second: you can perform this workout three times a week if you like. If you do so, make sure you decrease the amount of time it takes you to complete the entire workout.
However, you can also use this workout less frequently to test your strength and endurance levels.

This sample workout will help you burn off pounds of body fat, build lean muscle, and drastically improve your conditioning levels.

Spartan Home Workout

Bodyweight Squats x 50
Close Grip Push-ups x 25
Door Pull-ups x 25
Burpees with Push-ups x 20
Alternating Forward Lunges x 20 each leg
Mountain Climbers x 20 each side
Door Pull-ups x 20
T Push-ups x 10 each side
Burpees x 20
One Leg Romanian Deadlifts x 20 each leg

Perform the prescribed number of repetitions for each exercise before moving on to the next one. You don't have to perform all of the repetitions non-stop.
For example: if you have to take a pause during the 50 bodyweight squats, that's fine. Just complete the circuit as fast as possible, and make sure to time yourself.
Oh, and just so you know there is a total of 300 repetitions in that workout.

Create Your Own Spartan Home Workout

Once you get bored or too advanced for that workout, feel free to design your own. Just make sure you choose big, compound exercises like the ones listed above. Also, make sure you pick exercises that target the main muscle groups. Push-ups and all variations work your chest, shoulders, and triceps. Pull-ups and inverted rows are perfect for your back and biceps. All squat and lunge variations target your lower body.

One More Tip

You can also increase the difficulty of the workout provided. Just increase the number of repetitions for each exercise; anywhere from five to 10 additional repetitions for each. Or, you can increase the total number of repetitions by 100 and divide that number equally among the exercises.

Best Cardio Workout For Women to Forge the Ultimate Body

Best Cardio Workout For Women to Forge the Ultimate Body

So what is the best cardio workout for women? Well, that is a loaded question, but I am going to give you a series of cardio exercises to help you lose weight and incinerate fat quicker than anything out there. I want to introduce to you the dumbell circuit.

Dumbell circuits are a hard hitting cardio workout routine that I guarantee will help you to achieve mind blowing cardiovascular fitness and the rock hard body to match. Dumbell is so versatile that you can execute lifts that train your body from head to toe while conditioning your cardiovascular system better than anything.

To begin, you must have some basic knowledge of some more of the basic dumbell lifts in order to execute this workout. If you don't no worries, because the types of exercises I am going to explain can be easily learned.

To start, you will want to execute a series of double arm dumbell swings for 30 repetitions. As soon as, you complete this exercise move on to performing a series of dumbell front squats with the dumbell properly racked in the clean position at your chest.

You will want to do 15 squats with the dumbell cleaned in each arm. Once you complete the dumbell front squats then you will want to perform 30 squat and presses (15 each arm) combining the two movements. This completes the first round of your cardio endurance workout.

Permit yourself 3 to 3 1/2 minutes rest and repeat this process all over again. Attempt to execute three rounds of this to classify yourself a cardio queen!

This workout would challenge any guy! Once again if you are not familiar with these basic lifts that I mentioned you can learn them quickly.

Dumbell circuits are the REAL fat loss cardio workout. Remember that anyone can train hard, but only the best train smart!

Exercise: Highly effective double dumbells workouts

Exercise: Highly effective double dumbells workouts

More results in less time. That is what most people want, and you can get that will these highly effective double dumbbells workouts. As the name implies, all you will need is a set of dumbbells, and your bodyweight. By combining dumbbell and body weight exercises, you will be able to crank up your fat burning furnace to full blast, build lean muscle, and improve your conditioning levels.

Before you get into the sample workouts, please take note of a few very important details.

Tip One: To get more results in less time, you will be using total body workouts. You will be training every muscle in your body during each workout session. Doing so will cause your fat burning metabolism be to be cranked up for up to 36 hours, and you will be training your body with enough frequency so you can build lean, sexy muscle.

Tip Two: You will workout with different repetition ranges. For example: some days you will use heavier weight and perform less repetitions. Other days you will use a lighter weight and perform more repetitions. Using both repetition ranges will allow you to train all of your muscle fibers and keep you from getting burned out.

Tip Three: You will use big, compound exercises. These exercise are much more effective for allowing you to burn fat and transform your body in the least amount of time possible.

You will not see any isolation exercises in these workouts: that is because they are incredibly inefficient and ineffective for getting you the best results possible. The exercises included in the sample workouts will allow you to hit every muscle in your body; isolation exercises don't do that.

Sample Dumbbells Workout One

*Note: the abbreviation "DB" means dumbbell

Sets: 3
Repetitions per Exercise 12
Rest Between Exercises: 75 seconds
-DB Squat
-1 Arm DB Floor Press
-1 Arm DB Row
-Burpee

Perform those exercises back to back performing the prescribed number of repetitions for each and resting for 75 seconds between each exercise. You will go through that
circuit three times.

Sample Dumbbells Workout Two

Sets: 5
Repetitions per Exercise: 5
Rest Between Exercises: 45
-1 Arm DB Snatch
-DB Bulgarian Split Squat
-1 Arm DB Push-Press
-DB Renegade Row or Pull-ups
Once again, follow the prescribed sets, reps, and rest periods.

Sample Dumbbells Workout Three

Sets: 4
Repetitions per Exercise: 8
Rest Between Exercises: 60 seconds
-DB Lateral Lunge
-Explosive Push-up or DB Bench Press
-Underhand DB Row or Inverted Row
-Bear Crawl (20-50 yards)
Perform each exercise for the prescribed sets and reps, doing each exercise back to back. You will bear crawl a length of 20-50 yards, or you can bear crawl for a set period of time; example - 15-60 seconds.

If you perform those workouts on non-consecutive days, then you will be well on your way to transforming your body in the least amount of time possible. Those exercises are tried and true for burning fat, building lean muscle, and increasing overall strength.

Best at Home Weight Loss Exercises

Best at Home Weight Loss Exercises


An at home weight loss exercise routine is possible without any added equipment. You can easily burn excess body fat and build lean and sexy muscle by mastering this highly effective at home weight loss exercise routine and key concepts.

There are key concepts that will help you to maximize your weight loss exercise routine and understanding them is imperative if you want to shed those pounds and sculpt your body in the least amount of time possible.

TIPS BEFORE YOU BEGIN

Don't spend the majority of time targeting problem areas. Spot-reduction exercises for specific body parts will rarely produce significant weight loss because they are not challenging enough to accelerate the fat burning process. To put it more simply: they don't burn as many calories or elevate your metabolism to the extent that other, more effective exercises will.

Continue to be aware of that fact that, if your goal is to quickly lose weight, choosing more strenuous exercises will facilitate weight loss more efficiently than spending valuable time doing the less difficult spot-reduction exercises intended to tone only a single area of your body.
Compare 50 stomach crunches to 50 push-ups (they don't all have to be done in one set). The push-up repetitions are significantly more strenuous and require more effort; consequently doing 50 push-ups will burn more calories and produce more weight loss results than 50 crunches. In addition you will sculpt your chest, shoulders, and triceps while you work your core! Crunches can't do that.

Perform different exercises back-to-back with very few or no breaks between each exercise to maximize calorie burning efforts. This will elevate your fat burning metabolism to a much greater degree, and allow you to complete the workout in less time.
If necessary, start slowly and gradually increase the number of repetitions, decrease break times, and progress to more challenging exercises.

SELECT YOUR EXERCISES FROM THE FOLLOWING GROUPS

Choose one exercise from each of the following exercise groups. To add variety, switch exercises within each group on different days. Do not sacrifice form to increase repetitions.

lower body (squats, step-ups, lunges, hip extensions, jump squats, one leg RDL, etc)

upper body pushes ( push-ups, dips, handstand push-up variations)

upper body pull ( inverted rows and chin-ups)

abdominal exercise (planks, inch worms, reverse crunches)

total body exercise/miscellaneous (jumping jacks, burpees, bear crawls, squat thrusts)

EXAMPLE OF AN AT HOME WEIGHT LOSS EXERCISE ROUTINE

Alternating reverse lunges -- 12 each leg
Close grip push-ups -- 10
Inverted rows -- 12
Plank -- 30 seconds
Jumping jacks - 50 to 100
Perform each exercise back-to-back, without breaking between exercises before continuing to the next exercise.
Repeat this routine three to five more times.

DESIGN YOUR OWN AT HOME WEIGHT LOSS EXERCISE ROUTINE

To create your own workout, make sure you follow the tips previously discussed.
Make sure you choose big, compound exercises over those targeted to "problem spots". The bigger movements (such as lunges, squats, burpees, push-ups, inverted rows, planks, etc) will help you burn body fat to a much greater degree and allow you to achieve more results in less.
Also, make sure you keep your rest periods to a minimum and increase your repetitions and attempt more challenging exercises over time.

Dumbell Exercises to lose body fat and sculpt lean, sexy muscle

Dumbell exercise to lose body fat and sculpt lean, sexy muscle

It is a sad fact, but most women go about acquiring weight loss results in the most inefficient ways.
Even when women realize that resistance training is more effective than long, slow cardio for losing body fat and sculpting their bodies, they don't pick the best exercises that would allow them to get more results in less time.

Most women workout using isolation exercises such as bicep curls, triceps kick-backs, crunches, lateral raises, and other ineffective exercises.
I will be blunt just to get the main point across: if you want to lose body fat and sculpt lean, sexy muscle, you absolutely must choose the best dumbbell exercises.

The following list will provide the best dumbbell and bodyweight exercises that you should do to transform you body in the least amount of time possible. I am including bodyweight exercises as well because they are incredibly effective and should definitely be included in your workouts.
Note: the abbreviation "DB" means dumbbell

Legs - Hamstrings/Quadriceps/Butt:
-Lunges (lateral, crossover, walking, reverse)
-DB Squats (suitcase, front, close stance, sumo)
-DB Romanian Deadlift (single leg)
-DB Step-ups
-DB Bulgarian Split Squats
-DB Swings (double DB, one arm)

Chest/Triceps/Shoulders:
-DB Chest Press (one arm, flat bench, incline)
-DB Floor Press
-Standing DB Overhead Press
-DB Push Press
-Push-ups (spiderman, grasshopper, hindu, close grip)
-Dips

Back/Biceps:
-DB Row (two point)
-DB Renegade Row
-Chin-ups (pull-ups, neutral grip)
-Inverted Rows
-DB Pullover

Total Body Exercises:
-Burpees
-Squat Thrusts
-DB Snatch
-DB Clean and Press

Those exercises will help you sculpt your body and jack up your fat burning furnace better than any machine exercise ever could.
In fact, if you using nothing but those exercises, I guarantee you would build a body that most people only dream about.

Now that you know the best dumbbell and bodyweight exercises that will get you more results in less time, you are ready for a sample workout. As you will see, the sample workout will include one exercise from the groups above. This will allow you to work every single muscle in your body each time you workout.

Dumbbell Workout for Women:

-1 Arm DB Swings x 12 each side
-1 Arm DB Push Press x 12 each side
-Two Point DB Row x 12
-Burpees x 10

Perform each exercise back to back taking rest breaks only as needed. You want to keep moving as much as possible because this is more effective for burning body fat. Repeat the circuit for a total of three to five rounds.

Dumbbell Workout for Women 2:

-DB Bulgarian Split Squats x 8 each leg
-DB Chest Press x 8
-Chin-ups x 8 (if you can't perform a chin-up, use the assisted version where you have your feet on a box and use leg drive to assist you. This is much more effective than a lat pulldown)
-1 Arm DB Snatch x 5

Once again, perform each exercise one right after the other with minimal rest. Repeat the circuit for a total of three to six times.

More Results With Home Full Body Workout!

More Results With Home Full Body Workout!

It is often difficult to determine fact from fiction when faced with the huge amount of information that we are inundated with each day. Books, television, magazines and information on the web would lead us to believe that the only possible method to use to develop a lean body is to use machines and cardio equipment.

The fact is that it is possible to obtain a very effective full body workout at home with absolutely no equipment, and in only 15 minutes. Rest assured that you do not need access to a fully stocked gym with free weights, machines, and cardio equipment and you surely don't need expensive home workout equipment.

The Benefits of an In Home Full Body Workout:

1) You will save time: you won't have to worry about driving to and from the gym and waiting around for equipment.
2) You will achieve more results in less time. Because you can do your workout at home and in minimal time, you will get more results than most people who spend five or more hours at a gym every week. Furthermore, because you can do these workouts at home in as little as 10 minutes, you won't have any excuses to not get in a great workout even in a time crunch.
3) You will save money. You won't have to pay for expensive gym memberships or the gas to drive to and from, and you certainly don't need bulky and costly home workout equipment

The Concepts:

1) Select exercises that work the greatest amount of muscle at one time to accelerate weight loss, increase muscle tone and get you more results in less time.
The following list of exercises may be brief, but they are very effective.

-Lunges and all variations
-Squats and all variations
-Dips
-Burpees
-Chin-Ups: assisted and all variations
-Inverted Rows
-Push-ups and all variations

Even if your home workouts consisted of nothing but those exercises, you would get more results than most people who go to gyms! Those exercises are highly effective for burning body fat, sculpting lean muscle, and transforming your body.

2) Use circuits. Instead doing a set of an exercise, resting, and repeating that same exercise, perform several exercises back-to-back with minimal rest. This will allow you to complete the workout in less time, and this is much more effective for increasing your fat burning metabolism.

3) Challenge yourself. Don't be afraid to attempt more advanced exercises and "get out of your comfort zone." If you want to keep progressing and get more results, you absolutely must improve your performance.

This can be done in one of the following ways:

-Increase the number of repetitions you perform for each exercise
-Use more advanced exercises
-Perform more circuits
-Decrease your rest periods

Sample Full Body Workout:

-Squats x 20
-T push-ups x 8-10 each side
-Inverted Rows x 12
-Plank x 30 seconds

Perform each exercise one right after the other without resting. After you complete the circuit, rest for one to two minutes and repeat that circuit two to five more times.
Another option is to perform that circuit as many times as possible in a set period of time. Example: 10 to 20 minutes. This is a terrific option if you are short on time.

Sample Full Body Workout 2:

-Perform as many burpees as possible in 10 to 20 minutes
How to perform a burpee:
-stand with your feet approximately shoulder width apart
-squat down and place your hands on the floor in front of your feet
-kick your feet back so you are in the top of a push-up position
-immediately "jump" your feet back to they are near your hands
-explode straight into the air, land softly, and repeat
To do an advanced burpee, perform a push-up after to reach the push-up position.

You can choose to perform a set number of burpees (or advanced burpees) as fast as possible, or perform as many as possible in a set period of time (example: 10-15 minutes).

Burn off body fat with dumbbell and bodyweight exercises

Burn off body fat with dumbbell and bodyweight exercises

If you are on a mission to increase your strength using nothing but dumbbells, you have come to the right place. However, I will suggest you incorporate one more thing in your dumbbell training for strength arsenal: bodyweight exercises.

You can increase your strength, build lean muscle, and burn off pounds of body fat with dumbbell and bodyweight exercises. And here's another great benefit: you can get more results in less time than most people who train at a gym with free weights and machines.

To make that happen, you just need to know what to do.
Without further ado, here is your -
Dumbbell Training for Strength Guide

If you truly want to get maximum results in minimum time, you absolutely must apply the following Strength Training Principles.

Strength Training Principle One:

Do not use bodybuilding splits.

Magazines are quick to promote bodybuilding splits to their readers. However, those are not the best option if you want to get strong and lose body as fast as possible.

If you want to train only three days per week, then you should be using total body workouts. That will allow you to train your muscles with enough frequency and will definitely allow you to achieve your goals.

If you want to train four days per week, then you should use upper/lower splits where you alternate training your upper and lower body. This will also allow you to train your body with enough frequency so you can get great results.

Those are the only two training "splits" you will ever need, and they are much more effective than traditional bodybuilding splits.

Strength Training Principle Two:

Use the best exercises.

Just like the magazines promote bodybuilding splits, they also tell people to do a lot of isolation exercises such as dumbbell flyes, dumbbell lateral raises, curls, kick-backs, and other exercises.
Once again, that is very ineffective and inefficient for getting you the best results in the least amount of time.

You should perform big, compound exercises that allow you to use the greatest amount of weight. This will cause your body to recruit the largest number of motor units, and that is the optimal way to get strong.

Here is a brief list of the most effective dumbbell and bodyweight exercises for improving strength:

Note: the abbreviation "DB" means dumbbell

Upper Body Pushes (chest/triceps/shoulders):

-DB Floor Press (1 arm and both)

-DB Bench Presses (flat and incline)

-Standing DB Overhead Press

-DB Push Press

-Dips

-Push-ups (decline, stability ball, spiderman, grasshopper, hindu, etc)

-Handstand push-ups and variations

Upper Body Pulling (back/biceps):

-Pulls-ups and other varitions (chin-up, neutral grip, etc)

-DB Renegade Row

-DB Pullover

-DB Row (with support, two point, etc)

-Inverted Rows (palm down, palms up, with towels, etc)

Lower Body:

-Squats (siff, sumo, close stance, etc)

-Split Squats

-Lunges (explosive, reverse, lateral, crossover, etc)

-Romanian Deadlift

-Deadlift

-Step-ups

-Bulgarian Split Squats

-Jump Lunges

-Box Jumps

Miscellaneous Exercises:

-DB Snatch

-DB Clean and Press (one arm or both at a time)

-DB Clean and Jerk

-Burpees

Strength Training Principle Three:

Train in the right rep range.

If you want to get strong, you have to lift heavy weights, period. Make sure you train in the 3-6 rep range using a heavy weight.

It is also beneficial to train in higher rep ranges (7-20 reps) as well. This will keep you from getting burned out, and also allow you to build some lean muscle and burn off body fat.

Strength Training Principle Four:

Improve your performance.

The best way to improve your performance, and therefore get stronger, is to slowly and consistently increase the amount of weight you use. Another way to get stronger is to use the same weight but perform more repetitions with that weight. Plus, you won't always be able to increase the amount of weight you use.

Both methods are effective and should be implemented. Just know that increasing the weight is the best and most effective method.

Sample Dumbbell Training for Strength Workout:

-1 Arm DB Snatch - Perform 3-5 repetitions for each side, and perform a total of 5 sets.

-1 Arm DB Floor Press x 5 each side

-1 Arm DB Row x 5 each side

-Bulgarian Split Squat x 5-8 each leg

-Burpees x 10-15

Perform those exercises back to back and keep your rest periods to a minimum. Perform a total of 5 circuits.

Sample Dumbbell Training for Strength Workout 2:

-DB Clean and Press

- Perform 5 repetitions and perform a total of 4-5 sets.

-1 Arm DB Push Press x 8-10

-Chin-ups x as many as possible

-DB Squat x 10-20

Perform those exercises back to back and keep the rest period to a minimum. Perform a total of 3-5 circuits.

Amazing Leg Circuits For Women

Amazing Leg Circuits For Women

Your legs are your foundation and without them you cannot achieve a superior level of total-body fitness! This is why I have included a killer leg circuit for you ladies to include into your personal program. Women's fitness is about to reach a whole new level with this workout. Train hard.

To begin this workout all you will need is some flat open space and the will to push yourself through the pain.

Start out by standing with your feet about shoulder width distance apart. Immediately begin an alternating set of side lunges going from the right leg to the left leg. Each time you lunge on each side count that as a single repetition. Perform 10 of these at a continuous and fluent pace.

As soon as you are finished immediately transition into a set of 10 squat jumps. Perform each jump in continuous succession not stopping or pausing between each jump. This is great for both lean muscular development and total cardiovascular fitness.

When you finish the round of squat jumps immediately cycle into doing a set of squat thrusts.
Make sure you crouch down to place your hands on the ground, then kick your feet back until your body is in an upright push-up position, and then kick your feet back up underneath you to stand back up. Perform a set of 10 squat thrusts.

As soon as you wrap up the squat thrusts immediately flow into to doing a set of 10 cycled split squat jumps (on each leg). This is where you start in a lunge position. From the lunge position vertically jump and switch your legs in mid air landing with the opposite leg in front of you in a proper lunge position.

Once again, the key to this is to maintain a continuous and fluent motion of cycled jumps. When you finish these you can stop to rest.

If you want to develop some seriously fit and strong legs give this mean little circuit a try. Attempt to execute at least 3 good rounds of this circuit to start out. Trust me, 3 rounds of this killer leg circuit and you have yourself a workout! Train hard and enjoy.