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.

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.

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.

The Absolute Best Cardio Workout For Women !

The Absolute Best Cardio Workout For Women !

So what cardio workout routine is best at burning a ton of calories and getting rid of your stomach?

Well, that is a loaded question, but I am going to give you the simplest and most hard hitting solution possible right here in this article.

I am pleased to introduce to you the dumbell swing.

Ladies, you may be familiar with the dumbell by now.

The base lift that you can execute with the dumbell is, of course, the double arm swing.

Now what this exercise does is incorporate hundreds of your muscles at once in order for you to raise your level of exertion.

You see to truly burn fat and burn it fast you have got to really get your heart rate up. Remember that there are two forms of cardio.

There is aerobic cardio (which means with oxygen) and there is anaerobic cardio (which means without oxygen). Dumbell swings incorporate the latter. The double arm swing is done by you picking up the dumbell with both arms. Next, you have to execute a movement that is known as the hip snap. This is done by you having to fluently and consistently flex and extend at both your hips and knees to build momentum to swing the dumbell up to your chest level.

From here you are simply swinging the dumbell back and forth like a pendulum.

This cardio workout routine is tremendous for burning fat and helping you to get rid of your stomach.

If you are looking for cardio exercises to burn fat fast then you have hit the jackpot here with dumbell swings!

Take your cardio workout routine to all new heights. Take the time to properly learn the technique involved with dumbell swings and then move on to more challenging lifts with this strength and conditioning device.

I promise you won't be disappointed. Remember to train hard, but train smart my friend!

Exercise: Dumbell Swing

Exercise: Dumbell Swing

Swings can be performed with either a dumbbell or a kettlebell.

This multi-joint exercise is easy to learn and really hits the posterior chain and improves the grip.

It's also perfect to use as an active recovery exercise since there's little to no eccentric (negative) movement.

For the two handed version pictured above, hold a dumbbell with both hands, legs in a wide stance.

Start from a neutral back position with the buttocks back and begin the acceleration of the weight by pushing the hips forward. Really try to explode the weight up.

Show control of the weight and gradually increase range of motion such that the weight moves from waist level to above the head.

You can also perform a single-handed version of this lift.

Dumbbell weight training: Incredibly effective for burning off body fat!

Dumbbell weight training: Incredibly effective for burning off body fat !

Dumbbell weight training is incredibly effective for burning off body fat and building lean muscle.
Furthermore, dumbbells have much greater advantages compared to barbells and machine exercises.

Because the dumbbell exercises will be more unstable, you will have to work harder to perform the exercise properly. Because of this fact, you will train your "stabilizer muscles" to a greater extent then barbell and machine exercises.

This is great for building muscle, increasing strength, and burning body fat.

Another bonus to dumbbell weight training: many times these exercises are safer and more joint-friendly than their barbell alternatives. For example: for many people it is more comfortable to perform overhead presses with dumbbells than barbells because your shoulder joint is in a more natural position.

Now that you know the great benefits of training with dumbbells, it's time to dive into a sample dumbbell weight training workout that will have you getting much greater fat burning and muscle building results in less time.

One last thing before you see the sample workout: I am going to assume that you don't want to workout more than 3 days a week. After all, you do want more results in less time, right?
To accomplish that, the best course of action is to train 3 days a week with total body workouts. This will help you build muscle and lose fat much more effectively than traditional bodybuilding splits.

Just trust me on this one: I have seen this proven time and time again.

Dumbbell Weight Training Workout Sample 1:

Note: the abbreviation "DB" means dumbbell

-1 Arm DB Snatch x 3-5 each side
-DB Front Squat x 15-20
-DB 1 Arm Floor Press x 10
-DB Renegade Row x 10 each side
-Mountain Climber x 10-15 each side

Those five exercises will work every single muscle in your body.
The best way to perform that workout is to move quickly; perform the exercises back to back only resting as needed. Go through that circuit three to five times total.
One more note with this workout: make sure you use a weight that is challenging to get the prescribed number of repetitions for each exercise.

You should only be able to perform one to no more than two reps when you stop the set. If you could do more than two reps, you aren't using enough weight.

Dumbbell Weight Training and Bodyweight Exercise Sample 2:

This workout will include some bodyweight exercises simply because they are very effective for burning fat and building muscle.

-Pull-ups x as many as possible
-1 Arm DB Push Press x 5-8 each side
-DB Bulgarian Split Squats x 5-8 each leg
-Burpees x 10-15

Once again, you will hit every single muscle in your body with that dumbbell and bodyweight workout.
Perform those exercises back-to-back resting only as needed. Because you will be using a heavier weight and performing less reps, repeat that circuit for a total of five to six circuits.

Another option you can use with the two workout samples is to perform as many circuits as possible in a specific amount of time.
For example: you could set a timer for 10-30 minutes and go through a circuit as many times as possible.
Both options are very, very effective.

Try those two dumbbell weight training workouts and I guarantee you will get more fat burning and lean muscle building results than the vast majority of traditional gym workouts, and in much less time.

Great overall conditioning exercise

Great overall conditioning exercise

Iron Cross

This is a great overall conditioning exercise.

It also makes a good warm-up or finisher.

Hold two light dumbbells or plates in your hands and squat from a wide stance with the buttocks pushed back.

Arms should be held straight ahead, parallel to the ground and thumbs up.

As you squat up, push your hips forward while simultaneously moving your arms to the sides in a cross position.

Return to the start position by moving in the precise inverse fashion and keeping your arms constantly parallel.

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.

Exercise: Dumbell Squats - 2 Versions For Women to Get a Tight Butt

Exercise: Dumbell Squats - 2 Versions For Women to Get a Tight Butt

For you ladies that are serious about fitness and want to achieve a superior level of fitness then tune in to learn and apply the 2 versions of dumbell squats I have included below.

For the following 2 drills all you will need is a moderately heavy dumbell and the willingness to work.

1. Dumbell Clean And Squat:

For this drill you will start by placing the dumbell right in the middle of your feet.

Your feet should be about shoulder width distance apart.

From here simply squat down to pick up the bell and perform a clean bringing the dumbell to your chest level. From here simply execute a series of front-loaded squats. When you descend in the squat make sure that you go as deep as you can.

As a matter of fact you should try to go deep enough to allow the elbow of the arm that is holding the bell to touch the inside of your knee. Try to execute 15 reps on each side.

2. Dumbell Squat And Lunge Complex:

For this drill simply start just as you did with the clean and squat. Clean the dumbell to your chest. From here execute a squat just as you did before. As soon as you finish the squat then transition into lunging forward with the opposite leg that the dumbell is loaded on.

For instance, if you clean and perform the dumbell squat with the bell in your right hand then after you squat perform a lunge with your left leg.

Count each combination as a single repetition. Attempt to perform 5 repetitions on each side. If you want a tight butt then keep including both of these combinations into your arsenal of dumbell lifts.

Fat-loss and weight-loss will not be too far away after executing these squats into your program.

Exercise: Cardio Power!

Exercise: Cardio Power!

If you want to develop some serious cardiovascular power then you will like this workout.

There is no doubt that the engine of your body is your heart. The cool thing is that in order to increase the power in this engine you have to work it hard. The following workout is designed to do just that.

To start this workout you will need a few things.

You will need a couple of dumbells of moderate weight. You will also need the availability of some flat open space and a couple of markers (cones or even water bottles will do).

Mark off a straight distance of 50 yards. Place a dumbell at each end of the 50 yard running area. Start out at one end of the running path by performing 50 double-arm dumbell swings.

As soon as you finish the swings drop the bell and sprint the 50 yards to the other side.

Recover for a minute and a half and pick up the dumbell at this end and repeat the same thing. Once you finish with completing a round trip (100 swings and 100 yards of sprinting) start the process over, but the second time around change up the style of dumbell lift.

For instance, maybe perform 50 overhead snatches (25 each arm) with the bell before sprinting to the other side.

The goal is to perform 3 round trips with 3 different dumbell drills before each round trip (or set of 100 yard sprints).

This is some serious cardiovascular fitness!
If you incorporate this little workout into your routine then I guarantee your cardiovascular fitness and endurance will drastically improve! Dumbell training will definitely help you to develop some serious cardiovascularpower!

Exercise: Women's Fitness - 2 Drills to Get You to a Greek Goddess Level of Fitness!

Exercise: Women's Fitness - 2 Drills to Get You to a Greek Goddess Level of Fitness!


Women's fitness has always been a misguided field in my opinion.
Women have traditionally thought that intense strength training was for "men" only.

The fear of "bulky" muscles has always been a false fear that has held a lot of women back from gaining their fullest potential in a lot of cases. I am here to help you by allowing you to make progress and not set you back.

A Greek Goddess level of fitness can only be achieved by training with aggression and intensity. However, the more you do so the quicker you will see your results.
Here are 2 dumbell drills that will help you to achieve lean muscle and a fit body you have always wanted.

1. Dumbell Front Squats:

For this particular drill you will need a pair of moderately heavy dumbells of equal weight.

Set the bells on the ground between your feet. Next, squat down an grab the bells to clean to your chest. Once the bells are properly racked in the clean position then you will perform the squat.
The key is to keep the bells loaded in front of your body as you descend. Make sure that you don't lean forward as you lower yourself.
To ensure a full range squat try to lower yourself enough so that your elbows touch the insides of your knees. These are great for building lean muscle and helping you to speed up your metabolism.

2. Dumbell Front Squats To A Press:

For this particular drill you will need the availability of the same pair of kettlebells as mentioned in the first drill.
Perform the usual front squats, but this time at the top of the squat movement simply perform an overhead shoulder press. Make sure that you lock out both your shoulders and elbows.

Perform 8 to 10 of these in continuous succession to start.

It won't be long before your body reaches Greek Goddess level!

Exercise: A powerful 2-Part Workout

Exercise: A powerful 2-Part Workout

If you want to achieve astounding cardiovascular fitness then you have to train intense!

Thats right, I mean you have to have an attitude that you'll either succeed in gaining big results or die trying. There is no gray area!

The following 2-part workout that I have included below certainly "fits the mold, and oozes with that attitude!"

Part 1: The Overhead Dumbell Swing:

For this drill you will have to have a moderately heavy dumbell to kickstart your cardiovascular training. To start the drill simply squat to pick up the bell. Perform a normal dumbell swing by flexing and extending your hips and knees in a continuous snapping motion.

This will allow you to swing the dumbell from between your legs all the way up to above your head in a wide arc.

This drill is much more intense than the traditional chest level swing. To build great cardiovascular endurance execute 50 repetitions of these in the first part of your intense 2-part workout! When finished immediately transition to part 2.

Part 2: Dumbell Squat Jumps:

For this part of your intense training you will need 2 relatively light dumbells of equal weight. Stand on flat ground and pick the bells up holding one in each hand.

Next, you will want to perform squat jumps while holding the bells in each hand on each side of your body. Make sure that you perform a perfect form squat every time and explosively elevate your body off of the ground.

Every repetition should be performed in rapid succession. Start out by executing 15 to 20 repetitions immediately following part-1 of your intense cardio workout.

When finished give yourself about 3 minutes rest and repeat the process 2 more times! Train hard and enjoy.