This evenings workout was a mix of dumbbell and bodyweight exercises, If you want real fitness, fat loss and physique building results that you can use in the real world, then combining bodyweight and dumbbells is the best option. Forget about strapping yourself into some machine that has no relation to any movement you’ll do in the real world. Bodyweight calisthenics are the best way to train your body to move in the way it most naturally moves. Dumbbells are the best way to train your body to move objects. You can use dumbbells in unison, one at a time or in an alternating manner. Again these weighted resistance movements are closely related to the way you move in the real world.

Example bodyweight and dumbbell circuit workout. Each exercise is done for 30 seconds time with 30 seconds rest using the Gymboss Timer. Work through the circuit twice.

* Split dead lift
* Press-ups
* Shoulder press
* Plank
* Dumbbell lunges
* Mountain climbers
* Bent over row
* Side crunches
* Seated Russian twists
* One arm snatch (30 seconds each arm)
* Jumping jacks
* Dorsal raise
* Squat thrusts
* Sicilian crunch

I worked through this circuit twice. This was my workout for the 15th July.

Three medicine ball abs exercises that will get you in great shape.

No.1. Sicilian Crunch.
Lay on the floor raise your upper body as high as possible by crunching your rib cage towards your pelvis. Just before top of the move straighten your arms to raise the medicine ball.

No.2. Medicine Ball Taps.
Sit on the floor holding the medicine ball in front with the arms slightly bent. Lean slightly back, lift your feet off the ground. Twist to the right and touch the medicine ball to the floor, twist to the left and touch the medicine ball to the floor, all the time following medicine ball with your eyes.

No. 3. Medicine Ball Curl Ups.
Lay on the floor and use both hands to hold the medicine ball above your head and barely off the floor. Bend your knees 90 degrees, place your feet flat on the floor. Perform a classic sit-up by raising your torso into a sitting position. Go back to the start. Extending your arms creates a long lever for your abs to pull against while the ball provides extra resistance.

Along with a 5 mile run, 75 of each of the above medicine ball exercises in 3 sets of 25 using a 15lb medicine ball was my workout for 25th June.

These basic kettlebell exercises are performed for 2 minutes time in reps of 5 right, 5 left, 4 right, 4 left and so on down to one or if the exercise calls for 2 hands to be used then the exercise is done for the full 2 minutes.1 minute rest between exercises. This was my workout for 12th June.

* swing
* snatch
* clean
* military press
* windmills
* turkish get up (TGU)
* high pull with a squat
* around the body
* seated chest press
* figure of eights
* single arm row
* tactical lunge
* bicep curl
* triceps extension
* upright row
* russian twists, sicilian crunch, sit ups.

This workout is a bodyweight and dumbbell circuit. Each exercise is done for 30 seconds time with 30 seconds rest.

* Split dead lift
* Press-ups
* Shoulder press
* Plank
* Dumbbell lunges
* Mountain climbers
* Bent over row
* Side crunches
* Seated Russian twists
* One arm snatch
* Jumping jacks
* Dorsal raise
* Squat thrusts
* Sicilian crunch

I worked through this circuit twice.

15, 2 minute rounds of kettlebell exercises 5 on the left 5 on the right alternating for 2 minutes, 1 minute rest in between rounds. 16kg Kettlebell.

Round 1. Kettlebell Swings
Round 2. Kettlebell Cleans
Round 3. Kettlebell Squats
Round 4. Alternating Kettlebell Floor Press
Round 5. Seated Shoulder Press
Round 6. Kettlebell Rows
Round 7. Tactical Lunges for Time
Round 8. One Legged Squats
Round 9. Windmills
Round 10. Triple Crush
Round 11. Sling Shot into a Figure 8
Round 12. Sumo Deadlifts
Round 13. Kettlebell Clean and Press
Round 14. Pullovers, Russian twists, Sicilian crunch
Round 15. 3 Minutes of Snatches