Dumbbell Interval Exercises for Beginners

There is a 1996 study published by Dr. Izumi Tabata which revealed to both athletic coaches and personal trainers just how useful tabata intervals could be.

Since this study, the Tabata Interval method has become extremely popular. This method involves performing an exercise for 20 seconds, followed by a 10 second break. This is repeated 7 times, for a total of 8 minutes, of a total of 4 minute workout.

This is a very useful fat burning workout. However, what many overlook is that the study also showed that both aerobic and anaerobic pathways could be trained simultaneously.

It was originally thought that to train the aerobic pathway, one had to do long, slow paced exercise. Anaerobic training involved performing short, high intensity and high explosive spurts of exercise.

Dr. Izumi Tabata changed the game of not only athletic training, but also fat loss training. No longer are personal trainers afraid of using resistance training in an interval format.

For complete beginners, traditional interval exercises such as sprinting, may not be the best option. However, an exercise such as a dumbbell swing performed with a 10-20lbs weight, could be a great start to a fat burning, cardio workout.

Why do I prefer dumbbell intervals over cardio intervals? Well, there are many reasons, but one main reason sticks out: saves time.

Just like the Tabata example, you can get a great, full body dumbbell interval workout in a matter of minutes. So, if you only have 4 minutes to workout, you can train hard for those 4 minutes, and still get a great workout!

I want to take this opportunity to introduce you to the Random Dumbbell Intervals training manual. This manual shows you how to set up intense dumbbell intervals, and introduces you to 6 of the best Dumbbell exercises to help you get started. Click here to grab this F.REE Training Program!

Dumbbell Cardio Workout for Beginners

When was the last time you were REALLY excited to do some cardio? Doing traditional forms of cardio such as cycling or running on a treadmill are as exciting as sitting in the waiting room of an accountant’s office.

In addition, traditional forms of cardio take a long time to produce results. If you were to visit an aerobics class, and then visit it again a month later, you will barely notice any noticeable changes in the physique of the people.

Fortunately, there is another alternative that offers more variety, is more challenging, and produces faster results: Dumbbell Cardio Intervals.

Intervals are when you do a high intensity exercise for short periods of time, repeated. Think of sprint intervals. Evidence has shown that interval cardio is better than aerobic cardio for improving endurance and burning fat.

Unfortunately, many exercisers have not yet made the switch to interval cardio because they still believe they must workout in the “target heart rate zone.” Since people have not yet adopted interval cardio, it comes as no surprise that dumbbell cardio is not as popular as it should be.

A Dumbbell Cardio Interval workout is when you perform a series of dumbbell exercises in an interval style – alternating between high intensity exercise and low intensity rest intervals.

This form of training is very beneficial for a number of reasons, but don’t take my word for it! Try it for yourself using this F.REE Dumbbell Interval workout. Click here to download for F.REE.

Step up Your Results with this Home Fitness Workout

Has your workout program been stalling lately? Well, I hope not. If you’ve been following my daily advice and workouts, then the last thing you should be is plateauing.

However, we can all use a little bit of edge. Something to just push ourselves and attain new levels of fitness.

That is the goal with the following workout. This workout is based on something I like to call Triple Supersets. Continue reading

Home Training With Dumbbells and Bodyweight

If you want to get in shape at home, then you need to stay away from all those fancy and expensive infomercial products. Instead, focus on combining Dumbbells and Bodyweight exercises for effective workouts. Check out two of my favorite exercises which can be performed by anyone at any fitness level. At the end of the videos I’m going to give you a sample interval workout to help you get into shape:

Hindu Squats – Tighten up your hips with this variation of the bodyweight squat. The main difference between a hindu squat and a bodyweight squat is that with the hindu squat you will be balancing on your toes as you go down. This gives you a deeper bend and greater hip activation than the regular squat. This movement is to be done as quickly as possible. Continue reading

Circuit Training Method #3: Circuit Competition

List of posts in Circuit Training Methods for Amazing Fat Loss:

  1. Circuit Training Methods for Amazing Fat Loss – Circuit Training Method #1: Staggered Circuits
  2. Circuit Training Method #2: Random Rounds
  3. Circuit Training Method #3: Circuit Competition

This is kind of like a dance off, and should be done with at least one other partner. The idea is pretty simple: choose a handful of exercises, choose a time frame, and try to complete as many repetitions as possible. The twist here is that your partner tries to beat your score. Here’s a sample routine:

Three rounds of:

  • Kettlebell Thruster, max reps for one minute, each side
  • Spiderman Pushups, max reps for two minutes, alternating sides
  • Chinups, max reps for two minutes, hands must not leave the bar, and feet must be off the floor

In this workout, each partner attempts each exercise for the allotted time frame. Three rounds means that each partner has three chances to beat their partner’s score.

Method #4 will run tomorrow

Cover Image by Punch Gym Las Vegas

Supersets Training with Dive Bombers and Kettlebell Snatches

The following are some templates you can use to design your workouts:

Superset Template One (Rounds for Time):

  1. Choose total rounds that you wish to perform (i.e. 5)
  2. Choose exercises (Choose one push up variation, and one kettlebell exercise)
  3. Choose number of repetitions per exercise (start with conservative numbers)
  4. Time the entire workout. Try to beat your time the next time you perform the workout.

Sample Routine:

5 rounds for time of:

  • KB Clean, 10 reps each side
  • Pushups, 20 reps

Superset Template Two (Each Round for Time)

  1. Choose total rounds that you wish to perform (i.e. 5)
  2. Choose exercises (Choose one push up variation, and one kettlebell exercise)
  3. Choose number of repetitions per exercise (choose higher than normal numbers)
  4. Choose rest between each set (at least one minute, trust me on this one)
  5. Time each round separately. Record your fastest round, and try to beat that round the next time you perform the workout.

Sample Routine:

5 rounds, each for time:

  • Incline Pushups, 30 reps
  • KB Swing, 40 reps
  • Rest 60 Seconds

Superset Template Three (Inverted Pyramid)

  1. Choose total rounds that you wish to perform (i.e. 5)
  2. Choose exercises (Choose one push up variation, and one kettlebell exercise)
  3. Choose the total number of repetitions you wish to perform per exercise.
  4. Set the exercises up so that the reps for the first exercise steadily decline, and the reps for the second exercise steadily increase (refer to sample workout)
  5. Time the entire workout. Try to beat your time the next time you perform the workout.

Sample Routine (This is actually the workout I performed in the Video)

For time:

  • 15 Dive Bombers
  • 3 KB Snatch, each side
  • 12 Dive Bombers
  • 6 KB Snatch, each side
  • 9 Dive Bombers
  • 9 KB Snatch, each side
  • 6 Dive Bombers
  • 12 KB Snatch, each side
  • 3 Dive Bombers
  • 15 KB Snatch, each side

Time: 11:04.67

Think you can beat my time? Try out the workout, tape it, and send your link to shah@shahtraining.com.

Cover image by Mazdabation

Additional Resources

Mike Mahler is the king when it comes to Kettlebell training. If you’re looking to perfect your kettlebell snatch or try out some new workouts, check out his website here.

The Push-up Workout Program for People Who Can’t Do Push-ups

Image by rondavis The Push-up is where it all begins. However, many beginners do not have the basic strength to start a push-up program. Here is a video to help:

I have put together a short progressive routine to help you develop the required strength to perform your first full push-up.

Week One:

Wall Push-ups 3×10
Plank Hold on Forearms 2×10 seconds

Week Two:

Wall Push-ups 3×15
Plank Hold on Forearms 2×20 seconds

Week Three:

Wall Push-ups 1×15
Chair Pushups “Top” Position 3×10
Wall Push-ups 3×15
Plank Hold on Forearms 2×30 seconds

Week Four:

Wall Push-ups 2×15
Chair Pushups “Top” Position 3×15
Wall Push-ups 3×20
Plank Hold on Hands 2×10 seconds

Week Five:

Wall Push-ups 2×20
Chair Pushups “Bottom” Position 3×10
Chair Pushups “Top” Position 3×15
Plank Hold on Hands 2×20 seconds

Week Six:

Wall Push-ups 2×20
Chair Pushups “Bottom” Position 3×15
Chair Pushups “Top” Position 3×20
Plank Hold on Hands 2×30 seconds

Take three days rest, and attempt your pushup again.

Cover art by Clayton Miller

Fat Loss is a Battle – Workout One

I want to start a new series here at Shah Training. The Fat Loss is a Battle (FLB) series will consist of 100 workouts designed to burn fat and increase your metabolic rate. Now, many of my workouts may be a bit to advanced for some, so I will scale the workouts for beginners, intermediates, and advanced trainees. Here is workout number one:

Substitutions:Kettlebell Swings can be substituted by dumbbell swings, swinging any other object such as paint cans, milk jugs, etc., squat jumps, bodyweight swings (perform swinging motion without any sort of implement).Kettlebell Push Press can be substituted by dumbbell push press, barbell push press, pressing any other objects, pushups variations.

Sledghammer Swings can be substituted by any cardio option including jump roping, running, bike riding, rowing, or shadowboxing. 50 sledghammers takes aproximately 3 minutes to perform. So adjust your repetitions/distance accordingly.

Beginner

Perform one round of:

5 Kettlebell Swing, each hand
Rest 45 seconds,
5 Kettlebell Push Press, each hand
Rest 45 seconds,
10 Sledgehammer Swings, each hand
Rest 45 seconds

Feel free to use substitutions with the exercises. If 50 Sledgehammer Swings is 3 minutes, then 10 would take approximately 36 seconds. Perform your cardio movement for 30 to 45 seconds. So for something like running or bike riding to be effective, you would have to perform sprints or bike sprints for the allotted time.

Progressions:

  1. Start by gradually decreasing the rest between each set by 15 seconds, until you are able to complete the entire circuit with just 15 seconds of rest between each exercise.
  2. Now add another round, so that you will be performing 2 total rounds of the circuit. Increase the rest back up to 45 seconds, then gradually go back down to 15 seconds until you are able to perfrom 2 rounds with just 15 seconds rest between each exercise.
  3. Perform one round with no rest between each exercise
  4. Perform two rounds with no rest between each exercise

Intermediate

2 rounds for time:

15 Kettlebell Swings, each hand
15 Kettlebell Push press, each hand
25 Sledghammer Swings, each hand

Feel free to use substitutions with the exercises. If 50 Sledgehammer Swings is 3 minutes, then 10 would take approximately 36 seconds. Perform your cardio movement for 30 to 45 seconds. So for something like running or bike riding to be effective, you would have to perform sprints or bike sprints for the allotted time.

Progressions:

  1. Add another round so that you are performing 3 total rounds. Take 45 seconds rest between each exercise, then steadily cut down until you are performing 0 rest between each exercise
  2. Double the repetitions and perform 2 rounds, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each tme until you are performing 0 rest between each exercise.
  3. Now add the third round, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.

Advanced

3 rounds for time:

25 Kettlebell Swings, each hand
25 Kettlebell Push Press, each hand
50 Sledghammer Swings, each hand

At the advanced level, I really urge you to try your hand at kettlebells and sledgehammers. The financial investment is well worth the rewards.

Progressions:

  1. Replace the Kettlebell Swings with the Kettlebell Snatch, perform 15 repetitions. Add 5 repetitions each time until you get up to 25 repetitions
  2. Add another round, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.
  3. Double all the repetitions. Drop back down to 3 rounds with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.
  4. Add back the 4rth round, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.

If you want more information on high intensity home training, then you should check out Gladiator Body Workout:


Gladiator Body Workout

  • Gladiator Body Workout is an Athletic Fitness system which combines Dumbbell and Bodyweight exercises along with interval training to help you Drop Fat, Build Lean Muscle Mass, Get Stronger, and Improve Athletic Performance.
  • If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout” and “Extreme Dumbbell Fitness.” When you include all the workouts in all three systems, you’ll get literally months worth of fitness programming.
  • The Basic version sells for just $27. Each separate eBook in the Combo Pack sell for $27 but coach is giving them to you for just $49.00.


Click Here for More Information

The Gladiator Body Workout will exceed your expectations and you will not have that anti-climatic feeling that you often have with other products. If for the off chance reason you are not completely satisfied, you can get a full hassle free refund. However, do not even bother purchasing this Training Program unless you are committed to excellence yourself. If you are a minimalist when it comes to getting the most out of your training and life then this product is not for you. If I am committed to excellence then I expect you to be committed to excellence as well. If you are committed to excellence then this Training Program is a perfect fit for you. If you want to be committed to excellence and need inspiration then look no further. It is right here.

6 Mistakes From a Bodyweight Training Addict

I’m addicted to bodyweight training. I think about working out 40 times a day and is one of the main reasons why I own a fitness blog. Here are 6 mistakes I’ve made (and still sometimes do) in the past. Please learn from them because they can make the difference between progress and stupidity:

  1. I trained six times a week, and would have trained 7 times a week if I didn’t have to work on the weekends at my fathers store. I over trained like it was my job PLUS I under ate tremendously. I mean, I was actually AFRAID of FOOD!
  2. Doing 500 hindu squats a day. Hindu squats are a great exercise, but just like most things in life, if you abuse Continue reading
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3 unique veggies that FIGHT abdominal fat? (surprising fat-fighters)

We have a great article for you today from one of our trusted nutrition experts… this article details how some of the chemicals (such as xenoestrogens) that we are being exposed to (from pesticides, herbicides, plastics, our water supply, etc) have been linked to what’s been termed “stubborn abdominal fat”, and how a specific class of veggies helps to combat this problem.

Read the article below to find out an interesting way to protect yourself from “xenoestrogens” and help you get a flatter stomach:

>> 3 Unique veggies that FIGHT Abdominal Fat (surprising fat-fighters that help to counteract “xenoestrogens”)

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