Dumbbells are literally one of the most versatile pieces of equipment out there. They’re especially great for strength and mass. I’ve always stated that bodyweight training is optimal for fat loss, and dumbbells are great for strength and mass.
In the following video, Craig Ballantyne shows you three of his best exercises that you can do with a dumbbell for more strength and muscle:
You can easily create a great dumbbell routine using these three movements. Craig Ballantyne’s superset format of training isn’t just good for fat loss.
Non-Competing supersets are also a great way to build lean muscle mass and improve strength. It’s really all about how you structure the workout and how you decide to progress from the workouts.
For strength gains, focus on increasing the weight at each workout. You don’t need to belong to a gym or purchase lots of dumbbells in order to increase weight.
All you need is a set of adjustable dumbbells. I’ve found a full set for as low as $50.
For mass gains, you can increase weight or increase volume. Volume refers to performing more sets and repetitions per exercise. So, instead of performing 3×8 per exercise, you can increase the volume to 4×10.
If one week, you’re performing a total of 24 repetitions per exercises, followed by 40 repetitions per exercise in the next week, your body will react and wonder why the workout was so much harder this week.
It’s because you did more work! Craig Ballantyne states that the true secret to building lean muscle mass and improving strength in the comfort of your own home is hard work.
Top Ab Workout Routines – Have You Tried These 3 Killer Ab Exercises Before?
Top Ab Workout Routines – Have You Tried These 3 Killer Ab Exercises Before?
By Mike Singh
Nowadays, the variety of workout routines to achieve the ever-desirable six-pack abs are a dime a dozen. You will be hard-pressed to choose the one that best suits your exercise goals, present lifestyle and physical condition. Out of the numerous workout routines available in the fitness industry today, the following three stand out for their ease of use and superior results.
This routine addresses more abdominal muscles and targets them harder than the next two ab workouts. It requires working out 4 days a week for 6 straight weeks, which will then be followed by a break for 1 full week.
First day – Jog for 20 minutes followed by 10-15 oblique crunches. Take a 1-minute break then do twists either with weights or with a medicine ball while in a sitting position. These movements constitute one set, which should be repeated 3 more times and then cool down with a 5-minute light jog.
Second day – Jog for 45 minutes, followed with 3 sets of reverse crunches and 3 sets of leg lifts. Make sure to take a break in between sets.
Third day – Jog for just 10 minutes and stop.
Fourth day – Jog for 30 minutes, then standing oblique raises using weights for 3 sets, and end with 3 sets of sit-ups with oblique crunches lying on your side. Perform this set two more time and then cool down with a light jog.
Routine #2
This involves working out just 3 days a week. You will focus on your upper abdominal muscles and obliques on the first and fifth days while the lower abdominal muscles are targeted on the third day of the week. In many ways, this routine is similar to the following routine (Number 3) except that the upper abdomen and oblique exercises are now combined during the first and fifth days of the week, thus, the higher level of intensity.
Routine #3
This ab workout routine demands 5 days in a week for 6 straight weeks, which should then be followed by a full week break before resumption of the exercises.
First day – Warm up for 5 minutes and followed by leg lift crunches for as many as you possibly can. Remember to rest for 2 minutes when you get tired and then resume. Cool down for another 5 minutes.
Second day – A 5-minute warm up is followed by 3 sets of oblique crunches lying on your side and 3 sets of standing oblique raises with weights. Again, cool down.
Third day – Rest period
Fourth day – Warm up for 5 minutes, perform 3 sets each of reverse crunches and leg lifts.
Fifth day – Just repeat the exercises on the first and second days.
Here’s a great workout you can do just with your own bodyweight. This workout revolves around calisthenic and animal movements and is a great alternative to your regular bodyweight squat lower body workouts.
It’s also a great fat burning cardio movement. If you’re following an upper body/lower body training split, then this is a perfect workout for your lower body and cardio day.
Some of the movements require some space and place where you can make some noise without disturbing anyone. A park or your backyard would be great. Lets first learn the exercises before moving onto the workout:
Mountain Jumps
Get into pushup position. Bring both your legs in explosively towards your chest. Your feet should land right below your hips. Push them back to starting position. This movement is exactly what you do during the transition between thepushup and squat jump during a traditional burpee.
Bear Crawls
Get on all fours. Your butt will be in the air. Move forward by moving your right hand and right leg at the same time. Repeat on the other side. The best way to do this movement is decide upon a set distance, and just perform the bear crawl for that particular distance.
Duck Walk
Get down into deep squat position. Walk forward without letting your body come off the ground. The best way to perform this movement is take small steps. A little bobbing up and down is fine. But try to keep your body as low to the ground as possible.
Frog Jump
Start with in a low deep squat. Place your hands on the floor in between your feet. Most of your weight should be balanced on your feet. Spring forward and land on both your feet and hands at the same time. The biggest mistake people make with this movement is to land on their hands before landing with their feet.
Monkey Walk
This movement is kind of like a cross between a bear crawl and frog jump. Instead of placing both your hands on the floor, place just one hand on the floor. Jump forward first with both your feet, then move your hand forward. Continue in this pattern – jump with your legs, then move forward.
Repeat with the other hand.
Burpees
Stand with feet shoulder width apart. Drop down onto the floor into squat position and place your hands on the ground. Kick your legs back, the way you would in mountain jumps. You should be inpushup position. Perform a pushup position.
Bring your legs back in. You should now be in squat position again. Explode into the air. When your feet return to the ground dropimmediately back into the squat position and repeat.
8 Count Body Builders
8 count bodybuidlers are very similar to burpees. Stand with feet shoulder width apart. Drop onto the floor into squat position and place your hands on the ground. Kick your legs back and perform apushup. From this position, separate your legs.
It’s almost like performing a jumping jack with your legs in pushup position. Bring your legs back together, bring your knees back in, and perform a squat jump.
Jumping Jacks
Speaking of jumping jacks. Most people are familiar with this movement from gym class. Start with your feet together and arms at your sides. Jump and spread your feet outwards, and bring your arms up towards the air. Clap your hands together above your head and jump back to starting position.
Jogging in Place
Stand with your feet shoulder width apart. Bring your right knees up so that your 6 inches off the ground. Bring your right foot back down and repeat with your left foot. The main idea here is that you’re simulating jogging in place.
Squat Jumps
Drop down into squat position and explode upwards as high as possible. As your feet hit the ground, squat back down immediately and repeat.
Now that you know how to perform the exercises, I will provide you with the workout. I’ve created three separate versions for beginners, intermediate and advanced trainees:
Beginner Workout:
Perform each exercise for 30 seconds, followed by a 60 second rest. Work up to 2 rounds for a 30 minute workout.
Intermediate Workout:
Perform each exercise for 30 seconds, followed by a 30 second rest. Work up to 3 rounds for a 30 minute workout.
Advanced Workout:
Perform each exercise for 60 seconds, followed by a 30 second rest. Work up to 2 rounds for a 30 minute workout
The great thing about these exercises is that one transitions straight into the next one. There’s no need to do any setting up for any of the workouts.
If you’re ready to incorporate bodyweight training as part of your fitness plan, then you should check out Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.
