This evenings workout was a full body workout using a combination of bodyweight and dumbbell exercises. Reps ranged from 16 to 30 depending on the exercise and I tried to work the lower body at the same time as the upper, for instance when I do shoulder presses with the dumbbells, I’d do squats at the same time, when doing lateral raises with the dumbbells I do astride jumps at the same time, the whole workout lasted about 40 mins including warm up and cool down.

Originally posted 2009-05-03 20:28:21.

An eclectic mix of dumbbell and bodyweight exercises. Utilizing both upper body and lower body exercises at the same time. This evenings workout 9th June.

After a quick warm up:
Squats with dumbbell shoulder presses 20 reps.
Astride Jumps with dumbbell shoulder presses 20 reps.
Side squats with dumbbell lateral raises 20 reps.
Dumbbell shadow boxing, upper cuts, crosses, straight punches, 12 of each x 2 sets.
Calf raises 12 holding the dumbbells.
Calf raises 12 with the toes turned out and front and side lateral raises.
30 squat thrusts.
30 seconds mountain climbers.
30 press-ups.
20 press-ups with alternating leg lifts.
30 seconds plank.
10 bodyweight squats.
20 quantum jumps.
10 bodyweight squats.
20 quantum jumps.
16 sumo lunges on each leg.
16 lunges.
16 sumo lunges with a kick on each leg.
20 quantum jumps.
Plie squats with lateral raises 20 reps.
Dumbbell shoulder presses 20 reps.
Dumbbell arnold presses 16 reps.
Chest press with a lunge on the right leg 20 reps.
Flys with a lunge on the right leg 20 reps.
Bicep curls 20 reps.
Tricep kick backs.
Jumping jacks with front and side lateral raises 32 reps.
Chest press with a squat 16 reps.
Flys with a squat 16 reps.
Dips 15 reps.
leg circles 20 reps.
Dips 15 reps.
leg circles 20 reps.
Press-ups 3 sets of 30, wide, shoulder width, wide.
Press-ups 1 set of 20 narrow, palms side by side.
30 seconds plank.
75 Crunches.

Minimum rest between exercises of just a few seconds.

Originally posted 2009-06-09 20:02:03.

Variety is an important concept to apply to your fitness program. Aerobic and high intensity anaerobic style conditioning, muscular fitness, stretching, core exercises and balance training should all be part of a balanced workout routine. It can be hard to devise regimes that include all of the above, luckily we don’t have to do it ourselves.

The American military have put together a series of free podcasts that include plenty of high intensity, aerobic and high intensity anaerobic style conditioning, fitness, stretching, core exercises and balance training. I’ve been using them on and off over the past couple of years to help add variety to my workouts.

The work along workouts are led by certified fitness trainers from all branches of the American Military. Most of the workouts are no equipment needed workouts that you can do anywhere, if equipment is called for its either a stability ball, a pair of dumbbells, resistance bands or jump rope.

There are a total of 80 workouts in all, lots of full body workouts or if your looking to strengthen and tone specific body parts there’s a workout for that too. The term podcast can be misleading since neither podcasting nor replaying podcasts requires an iPod or any portable music player in fact no special reader is needed to view the workouts as they’ll open in most browsers or they can be downloaded for use on mp3 players and ipods.

These programs takes viewers through workouts led by service members with expertise in fitness training.

These Fit for Duty episodes focus on high-energy cardiovascular workouts.

These episodes feature the Pilates method used to build strength, flexibility and agility.

These resistance training episodes feature a variety of fitness-building techniques, such as Marine Corps Martial Arts and weight training.

Originally posted 2009-11-22 15:43:51.

Short on time? Here is a 10 minute full body workout using dumbbells and the gymboss timer, each exercise is done for one minute time. Dumbbells should weigh enough that you can do the exercises for the full minute. If you can’t do a full minute, decrease the the weight. If the muscle is not fatigued after a minute, add more weight.

Warm up, then:

1. Shoulders – Overhead press with dumbbells
2. Chest – Chest press with dumbbells
3. Upper back – Upright row with dumbbells
4. Legs – Heel raises
5. Back – Two arm rows with dumbbells
6. Arms – Bicep curls with dumbbells
7. Legs – Squats with dumbbells
8. Lower back – Back extensions
9. Arms – Triceps kick-backs with dumbbells
10. Abdominals – Bicycles

Originally posted 2009-05-01 18:00:37.

There is a phenomenon called the “bilateral deficit” which allows you to recruit more muscle and lift more weight with one limb. The common example used to describe the bilateral deficit phenomenon is simple to understand. If an individual can lift 50 pounds during a maximal effort one-arm biceps curl, the same individual probably cannot lift 100 pounds during a maximal effort two-arm biceps curl. Intuitively, the total maximum performance elicited by two limbs working simultaneously should be equal to the sum of the maximum performances elicited by each limb working independently. However, this is usually not true, and the inferiority of simultaneous bilateral exercise performances is termed the bilateral deficit. I know, it goes against common sense, but it’s true. When performing single limb exercises, your body recruits more muscles to help stabilize the weight, resulting in higher force output. So, dumbbell or kettlebell training are perfect ways to take advantage of the bilateral deficit and build bigger, stronger muscles!

Unilateral training is more effective at burning fat than using two-limb versions of the same exercise. Unilateral training is when you first perform all the repetitions with one arm or leg, and then immediately perform the same amount of repetitions with the other arm or leg. Dumbbells or kettlebells are great for this type of traing and can be used in unison, unilaterally, or in an alternating fashion to exercise the entire body. Exercises using dumbbells or kettlebells closely mimic the movements you encounter in your daily life through sport, work or just life activities.

8 rounds of 40/20 using the Gymboss Timer

* Burpees
* Dumbbell seated presses
* Press ups
* kettlebell clean and press
* Water Rower

Since doing Tabata intervals I have decided that one thing I have to lose from my workout mindsets is the idea of the “60 minute workout”. Instead of spending 40 to 60 minutes working out, I have decided to choose better exercises that are more efficient. This will allow me to get my workouts done not just faster, but smarter. When using dumbbells I will do each exercise for one minute time. The dumbbells should weigh enough that I can do the exercises for the full minute. If I can’t do a full minute, I’ll decrease the the weight. If the muscle is not fatigued after a minute, I’ll add more weight. I’ll also combine exercises to work both the upper and lower body at the same time. If doing shoulder presses I’ll incorporate jumping jacks or when doing chest presses I’ll perform a forward lunge at the same time.

10 minute full body workout, each exercise for one minute time. Dumbbells weigh 11.5kg each.

Warm up, then:

1. Shoulders – Overhead press with dumbbells
2. Chest – Chest press with dumbbells
3. Upper back – Upright row with dumbbells
4. Back – Two arm rows with dumbbells
5. Arms – Bicep curls with dumbbells
6. Legs – Squats with dumbbells
7. Lower back – Back extensions
8. Legs – Heel raises
9. Arms – Triceps kick-backs with dumbbells
10. Abdominals – Bicycles