Coach Lomax and I have talked many times before. This time, Coach Lomax tells me more about his Superior Dumbbell Workout. (By the way, Coach was in Chile at the time of the earthquake, but he’s perfectly fine!)

Parth: Hey Coach, so what’s the Superior Dumbbell Workout?

Coach Lomax: Basically, I got tired of seeing how most people use dumbbells. Many people use them as supplemental training, for isolation exercises and to focus on small muscles. And in my opinion, this is a waste of one of the best training tools available. The Superior Dumbbell Workout uses dumbbells to their full potential for a full body workout using the best exercises. There are different workouts to choose from that focus on strength, fat loss, fitness and a combination of the three.

Parth: Cool. Many of the workouts in this program seem to combine dumbbell and cardiovascular training into one workout. Any particular benefit to this?
Coach Lomax: Many people want to split up strength and endurance workouts. But the truth is, most of the challenges you face in sport, work and life are a combination of strength AND endurance. And since you perform how you train, it is important to train strength and endurance together.

Many people who lift weights and then jog are shocked when they are wiped out doing a real world activity like carrying groceries up a flight of steps. They think they are “in shape” because they perform well in the controlled environment of the gym. I propose that exercise should increase performance in AND out of the gym. Therefore, you need to blur the lines between strength training and “cardio” training for the best results.
Parth: Definitely agree with you there Coach. So, what exactly are Dumbbell Combo Matrixes?

Coach Lomax: Basically, you string a bunch of dumbbell exercises together and perform them all as one fluid motion. For example: deadlift, power clean and military press could be a Combo Matrix. 1 rep is when you perform EACH of the exercises in succession. You’ll find these excellent for building full body strength, eliminating weak spots in your body and burning tons of fat.

Parth: Nice. And you started off saying how you got tired of seeing people use Dumbbells the wrong way. I notice you also claim that Dumbbell workouts are better at building a strong core than situps and crunches. Why?

Coach Lomax: Since you hold a weight in each hand, or only in one hand, you core needs to tighten to maintain the body in correct position. Plus, you can do the exercises with both hands, in an alternating fashion or one limb at a time. This produces different types of stress on you core. Again, using dumbbell exercises better prepares you for real world strength and performance. How many times in your day do you lay on the ground and crunch repeatedly?
Parth: True. So can elaborate on how exactly the Superior Dumbbell Workout helps you improve your daily life and performance in sports?

Coach Lomax: By using dumbbells together, alternating or one at a time, you are training your body the way in naturally moves in the real world. A lot of times activities of sport, work and life require you to move a weight around (either with both hands, alternating or with only one limb). Therefore, dumbbells are a better way to train for real world performance improvements than using machines.

Parth: Makes sense. So what kind of time commitment per workout would someone need to see some significant results with the Superior Dumbbell Workout?

Coach Lomax: These dumbbell workouts don’t have to be very long to be effective… if you are using a weight that is challenging. (No light weight dumbbells, please). But having said that, I would like to see you dedicate at least 30 – 45 minutes during each training session. These workouts are fast paced and fun… so the time goes by quickly.

Parth: Another one of your famous training methods: Peripheral Heart Action. What is it?

Coach Lomax: This means weight lifting in a way that also improves heart and lung function. Basically, instead of taking large rest periods like you would in a typical bodybuilding workout, you need to keep the rest periods short. Normally, you alternate between an upper body and lower body exercise so your heart has to work harder to push the blood first to the upper body and then to the lower body. This gives your heart a great workout and promotes improvement. (Plus, this kind of workout burns a lot of fat!)

Parth: One last question: Why are traditional bodybuilding workouts ineffective for creating an athletic physique?

Coach Lomax: Bodybuilding workouts split the body up into parts and try to maximize the size of each muscle. But an athletic body is not created by maximum muscle growth. An athletic body is the result of full body strength, low fat and high performance. When you training more like an athlete and less like a bodybuilder most people get the results they wanted in the beginning. If you don’t want to look like an inflated bodybuilder, than athletic training is the way to go. And dumbbells are probably the best tool for building a high performance, athletic body.

Parth: Awesome! Couldn’t agree more!

Click here for more information on Coach Lomax’s Superior Dumbbell Workout.

People have various responsibilities at home and work. So they prefer to do their workouts at home. Training with dumbbells is the best available option for you if you prefer to workout at home.. Here is an intense dumbbell exercise that will help you save time and get your workout done faster.

Dumbbell Clean, Front Squat, Thrusters

• This trains eighty percent of your body. The exercise is a mixture of three movements: Clean, Front squat and shoulder press.
• Stand with your feet shoulder width apart and hold a dumbbell in each hand.
• Dip and bed the knees a bit. Reverse the movement and shrug your shoulders. Use the generated momentum to bring the dumbbells to your head.
• Flare your elbows out as move the dumbbells closer to your head.
• Keep raising the dumbbells past your head. Bring the elbows under the dumbbell.
• The final position will be with the dumbbells at the shoulder level and the elbows pointing in front of you.
• Squat as low as possible from the position. Make it a point to keep the back straight, abs contracted, & Chest out.
• Lift the dumbbells while standing up.
• You will end the movements with the dumbbells over your head and you shall be standing straight up.
• Return to starting position and repeat. The front squat will be easier and so will be the press portion compared to a clean.
• Practice and you will master the movement. The major thought behind this is to lift the dumbbells explosively off the ground.

This exercise, if performed regularly, will help you get into great shape without going to a gym. All you need is one or two dumbbells to perform the movement.

Perform this movement at as a high an intensity as possible to boost your metabolism. The quicker your metabolic rate, the faster you will burn off the fat.

For more Dumbbell training exercises, download this free manual:

Enter your Name and Email Below for the Bodyweight and Dumbbell Workouts, then hit “Submit”:

Let me tell you something that may shock you – those gadgets you see on TV don’t work. You know the ones I’m talking about. Those ab belts. Those abdominal contraptions.

They do nothing but waste your time and money. Here’s the truth that you don’t want to hear: you actually have to work hard in order to get your six pack. Losing weight isn’t easy.

There’s no short cut. But if you stick to a full body workout using a dumbbell, then you’ll be one step closer to achieving your ideal physique. This is because the dumbbell provides you with the stimulus you need to succeed with your goals.

There are three things you must do to achieve your six pack: 1) build muscle all over your body (have you ever seen a guy with a six pack, who wasn’t muscular?), 2) strengthen your core muscles, and 3) Lose fat.

The last one is a given, but the first three people usually ignore. This is why that doing excessive cardio, dieting, and doing lots of crunches doesn’t work in helping you achieve a lean physique.

You must make resistance training a part of your overall fitness plan. But why a dumbbell and not a barbell? Well, barbells are good to, but dumbbells are cheaper and easier to learn.

The other advantage of dumbbells is that it provides a greater range of motion. This means that it closely mimics the movements that you perform in work and daily life.

For more information on getting a six pack with a Dumbbell, check out Gladiator Body Workout. Click here for more information.

For busy professionals looking to get in a quick, intense workout in order to stay in shape despite a busy schedule, dumbbells workouts may be the way to go. This is because dumbbells allow you to create workouts based on any goal you wish to achieve.

Many busy individuals often choose bodyweight training in order to stay in shape. Bodyweight training is great, however in order to achieve strength and size goals, workouts need to be slightly longer, and more time needs to be spend on learning new, technical, and challenging exercises.

This is not the case with dumbbell training. Want to lose fat? Just perform high intensity circuit training. Want to gain muscle? Eat a little more, rest a little more, and lift a little heavier. Want to get stronger? Simply aim to increase the weight you use while lowering the repetitions you perform.

As you can see, it just takes very simply changes in order to create a program based on your goals.

Specific Movements for Busy Professionals

In order to save time while getting the most out of your workouts, you want to choose compound and hybrid movement. Compound movements are exercises that train more than one muscle group. Examples include the floor press, front squat, anddeadlift.

Hybrid movements are actually two or more dumbbell movements put together to develop a uniquely new one. One of the toughest hybrid movements is the clean, front squat, and press. This one movement trains 90% of you entire body.

Because you’re recruiting so much muscle during compound and hybrid movements, the exercises are perfect for fat loss, mass gain, and increases in strength. And to get even more out of yourdumbbell workouts, you can pair up the exercises with bodyweight movements.

In fact, such a program does exist. It’s known as the Gladiator Body Workout, which combines bodyweight and dumbbell exercises to develop 6, 4-week training programs to help dramatically change your body. Click here for more information.

The common question is – what is the difference between Kettlebells and Dumbbells? You probably already know what a Dumbbell looks like. It’s basically a handle with two symmetrical circular pieces of weight on each site.

Kettlebells, on the other hand, are anything but symmetrical. Imagine a cannonball with a handle. That’s pretty much what a Kettlebell is. Most of the exercises that you can do with a Kettlebell can also be done with a dumbbell.

However, anyone that has used both dumbbells and Kettlebells will tell you that a Kettlebell is much more difficult to handle. And greater difficulty means that your workouts will be harder and hence more effective.

The thicker handles of a Kettlebells will develop your grip and forearms better than any dumbbell ever will. You can do wrist curls until you’re blue in the face using Dumbbells, but with a Kettlebell you’ll start seeing veins popping in your forearms after the first workout.

In addition, the fact that the shape is asymmetrical will force your body to work harder and activate all those little stabilizer muscles which often go undeveloped with traditional weight training.

You will also engage your abdominals through every single Kettlebell movement. Remember that Kettlebell training is all about controlling the weight. And in order to effectively control the Kettlebell, you need to activate every single muscle fiber available in your body.

This sort of total body, hard, and intense training is ideal for combat athletes, football players, and a myriad of other athletes who need to develop high levels of strength, power, and speed.

For a complete guide to Kettlebell Training, check out Turbulence Training Kettlebell Revolution. Click here for more information.

Here’s the list of all of the exercises Eddie Lomax uses in his workouts:

1. BW Decline Push Up
2. DB Bent Over Row
3. BW Sumo Squats
4. DB Floor Press
5. BW Chin Up
6. DB Romanian Deadlift
7. BW Pull Up
8. DB Push Press
9. BW Rear Lunge
10. DB Hanging High Pull
11. BW Pike Push Up
12. DB 1 Leg Deadlift
13. BW Hindu Push Up
14. BW Over Under
15. DB Front Squat
16. DB Split Jerk
17. DB Renegade Row
18. BW Boot Strappers
19. BW Dips
20. DB Hanging Power Clean
21. DB Diagonal Squat
22. DB See Saw Press
23. BW Commando Pull Up
24. BW Hindu Squats
25. BW Pull Up
26. DB Side Press
27. DB 1 Arm Swing
28. DB 1 Arm Row
29. BW Rotating “T” Push Up
30. BW Jump Squats
31. BW Ankle Wiggles
32. DB Roll Ups
33. DB Wind Mill
34. BW Chinnies
35. BW Lying Hip Rollers
36. DB Good Morning
37. DB Alternating Ab Swings
38. BW Flutter Kicks
39. BW Seated Abdominal Tucks
40. DB Saxon Side Bend
41. BW Squat Thrust
42. DB Two Handed Swing
43. BW Burpees
44. DB Thrusters
45. BW Mountain Climbers
46. Jumping Jacks
47. DB Clean-Front Squat-Thruster
48. BW Squat and Twisting Press
49. DB 1-Arm Military Press
50. BW One Legged Deadlifts
51. DB Push Up Row
52. BW 6 Inch Crunch
53. BW Mountain Jumpers
54. DB Sumo Deadlift
55. BW Walk Out Push Up
56. DB Split Squat
57. DB Turkish Get Up
58. DB Front Squat – See Saw Press
59. DB Bent Press
60. BW Butt Lift Leg Raise
61. DB Alternating Hanging High Pull
62. BW Plank
63. BW Steam Engine
64. DB Bulgarian Squat
65. DB 1 Arm Floor Press
66. BW Reverse Squat
67. DB Clean & Front Squat
68. BW Squat with Leg Lifts
69. BW Knuckle Push Up
70. DB Split Squat
71. DB 1 Arm Hanging Snatch
72. BW V-Ups
73. DB Front Squat
74. DB Hip Raise Alternating Floor Press
75. BW Knee Tucks
76. BW Chin Up
77. Cobra Push Up
78. Jiu Jitsu Sit Up
79. BW 8 Count Body Builders
80. DB Military Press
81. DB Golf Squat
82. BW Lunge
83. DB Crunch
84. BW Knee Hugs
85. BW Burpees Plus
86. DB Twisting Military Press
87. BW Split Squat & Trunk Rotation
88. DB Curls
89. BW Calf Raises
90. DB Triceps Extensions
91. DB Clean & Press
92. BW Dive Bomber Push Up
93. BW Leg Scissors
94. DB Jump Shrug
95. BW One Leg Push Up
96. DB Squat Clean
97. DB Deadlift
98. BW Classic Push Up
99. BW Boot Slappers
100. BW Combination Crunch
101. BW Incline Push Up
102. DB Hanging High Pull
103. BW Free Squat
104. DB Step Ups
105. The Rower
106. DB Alternating Floor Press
107. DB Hanging Jump Shrug
108. BW Superman
109. BW Ab Infinities
110. BW 10 Second Crunch
111. BW Side Plank ups
112. BW Flying Acuaman
113. BW Reverse Cunch
114. BW Bow Glute Hold
115. BW Ankle Grabbers
116. BW Twisters
117. DB Thruster
118. BW Rear Lunge & Reach
119. DB Split Jerk
120. BW Step Ups
121. DB Two Handed Swing
122. BW Knee Raise to Side Push Up
123. BW Butt Raises
124. BW Ice Skater Hops
125. BW Rest Pause Pull Ups
126. BW Jump Squats
127. BW Split Jump
128. BW Standing Twist
129. DB Squats
130. BW Leg Raising Pull Up
131. DB Push Up
132. BW Seated Abdominal Tucks

That’s more or less all the exercises Coach Lomax uses in the 6 Gladiator Body Workout Programs featured in the product.

Coach Lomax has an Amazing Offer for You. Click here to Learn More

5 Reasons Why I Love Gladiator Body Workout:

1. All the workouts are high-intensity, which means you’re guaranteed to boost your metabolic rate and in turn burn a lot of fat. There’s no room for boring strength workouts or cardio with this program. In fact, CoachLomax is somewhat “Anti-Bodybuilding.”
2. As mentioned in the first point, there’s no boring, steady state cardio to perform. When you combine bodyweight and dumbbell training, you get the effect of cardiovascular training. These workouts will really make your heart rate go crazy.
3. All the workouts can be performed with only your bodyweight and a dumbbell. Dumbbells can be purchased for cheap from Craigslist or eBay. The average price of dumbbells at your local sports equipment store is about .50 cents per pound.
4. High intensity workouts means that you can perform them within a short period of time. I love short, intense workouts. Short workouts will save you a lot of time and you’ll find yourself spending less time working out, but getting better results than if you were to go to the gym and follow a typical bodybuilding workout.
5. Finally, the workouts are fun and challenging. The key to really taking your training to the next level is keep using different intensity techniques, and that is exactly what CoachLomax does with this program.

Coach Lomax has an Amazing Offer for You. Click here to Learn More

Wait! I have a surprise for you!

For a Limited Time, I’m offering a bonus to anyone who purchases Coach Lomax’s eBook through my website. I have developed my own 3 month bodyweight and dumbell program using a combination of what I’ve learned from the Gladiator Body Workout, and my own experience.

In order to grab this bonus, simply follow these two steps:

• Step One: Purchase “Gladiator Body Workout” today, through the link below.

• Step Two: Forward your receipt number to shah@shahtraining.com. This will confirm your purchase, and I will send you the bonus through email.

Remember, the longer you wait, the less likely you are to ever achieve the body and health that you wish. Start now, today.

Click Here to Grab your Copy Today

7 Reasons Why You Should Perform Intense Dumbbell and Bodyweight Training

So, I went over the benefits of the Gladiator Body Workout. I even tried to bribe you with a bonus (which I’m still willing to give you).

But you’re still reading this page, which means you’re not yet convinced why you should even combine dumbbell and bodyweight exercises.

Well, I’ll give you 7 really good reasons why:

Reason #1: Save Time

By combining bodyweight and dumbbell exercises into high intensity superset, circuit training, and interval workouts, I save a lot of time. I’m getting the strength and size benefits of dumbbells, plus the fat burning and athletic fitness benefits of dumbbell training within an extremely short period of time.

Reason #2: Build Functional Strength

Functional strength is all about improving your ability to move. This is by far the most important thing to me because the last thing I want is to be 70 years old and unable to move. Train your muscles through their natural range of motion and you’ll be fit for the rest of your life.

Reason #3: No More need for Endless Situps

Because I focus on multi joint, compound movements that stress the core with every workout, I no longer need to do endless situps, crunches and back extensions. Instead, high power moves such as dumbbell windmills and swings are more that enough to build a strong core region.

Reason #4: Train Anywhere!

I have a home gym which consists of bodyweight training and free weights. That’s all I need to get a great workout. My gym is also portable. I usually take one to two road trips per year. All I need to do is place a pair of adjustable dumbbells in my trunk and I can have a great workout anywhere. Don’t forget the fact that pushups and squat variations can be performed anywhere as well.

Reason #5: Forces you to Work Hard

In order to achieve your goals, you need to work hard. Most people just go into a gym, hit up a few machines, talk to their friends, and pretend like they’re working hard. Combine Bodyweight and Dumbbell exercises into high intensity workouts and you won’t have time to talk to your friends.

Reason #6: Saves Money

Gym memberships will cost you over $400 per year. On top of that, they charge you for times when you don’t even go to a gym (say you took a break or went on vacation). Instead, start building your own home gym with cheap adjustable dumbbells and a pullup bar.

Reason #7: Convenience

Imagine getting up in the morning, and getting a great workout right there in your own bedroom. Or what about coming home from work and getting in a great workout right before dinner.  When you have your own home gym, you can train at your own time and convenience.

Click here to Grab Coach Lomax’s Program Today!

If you’re tired of ineffective training programs and are looking for a new and fun challenge to spice up your training, then Gladiator Body Workout is Clearly the choice for You.  You will not regret it.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.

Most guys are only concerned with their upper body. In actuality, you should be training your entire body. Training your legs is very important, since you release lots of human growth hormone and testosterone when training large muscle groups.

And legs are the biggest muscle group in your body! So, don’t ignore your legs. But, you did come here for an Upper Body Workout Plan, so I’ll give you an upper body workout plan.

Lets go over some exercises that you can perform with a pair of dumbbells:

DB 1-Arm Military Press

Here’s the best video I’ve found showing this movement done properly. The only difference is that it’s done with a Kettlebell. But follow the same technique:

DB Push Up Row

This exercise has numerous names including Man Makers and Renegade Rows. But once again, the idea is the same:

That’s it! That’s all you need. These two movements are enough to target your shoulders, back, chest, arms, and abs. Throw in a dumbbell squat and you’ve got a full body workout.

Now, there are many ways you can organize these exercises into a workout. You can do a basic super set, where you alternate between the two movements with little to no rest in between each set.

Or you can alternate the movement with a cardio movement. For example, you can do 10 rounds of 5 repetitions on each side of the one-arm press, and alternate that with 30 seconds of jump roping.

There are actually dozens of ways you can set up a training program. One of the best sources for high intensity dumbbell and bodyweight programs is the Gladiator Body Workout.

Click here for more information about this incredible Training Program

Women have been segregated by the fitness industry and told that they need a dramatically different set of training parameters then men. They are told to do lots of cardio, to barely eat, and to stay away from weights.

This couldn’t be further from the truth. Excessive cardio can be dangerous for women as much as for men. Eating enough to recovery from intense workouts should be the focus of your nutrition strategies.

And as for weights. Well, in a recent interview, Turbulence Training author Craig Ballantyne was asked:

Does weight training cause women to bulk up?

Answer:
No, eating too much causes women to bulk up.

There you go, that’s the best answer I’ve seen anyone give regarding women and weight training.

Best Dumbbell Exercises for Women

In the following video, Craig shows you two basic movements you can do with a dumbbell to create a short, 10 minute workout:

Now, if you would like to focus on your lower body and abdominals, then Craig has another effective superset workout:

And finally, here are some back exercises with a dumbbell:

These are enough exercises you can use to create your own high intensity dumbbell workout. However, you should also check out some of CraigBallantyne’s Turbulence Training workouts.

Click here to check out all of the Turbulence Training Workouts.

PS: If you purchase a Turbulence Training workout through my link, I will send you a free 4-week bodyweight and dumbbell workout.

Click here to check out all of the Turbulence Training Workouts.

Setting up a full body dumbbell workout is extremely easily. According to Craig Ballantyne, creator of Turbulence Training, you should always start off with a warm-up.

He prefers to use a basic bodyweight warm up. Craig believes that a bodyweight warm up is much better then spending 5 minutes on a treadmill. The treadmill just trains you heart.

But bodyweight movements warm up your muscles.

After the bodyweight warm up, it’s straight on to 3-4 supersets of non-competing exercises. Non-competing supersets means that you perform two exercises back to back with little to no rest in between each set.

For example, you may want to a do dumbbell chest press followed by dumbbell bent over row. Craig also likes to alternate between upper and lower body movements.

He also mentions that you should do your hardest exercise first. This makes sense, since you want to get your hardest exercise completed first when you’re fresh.

You also want to use exercises that use the same weights. For example, if you need to use 50lbs for a Dumbbell Squat, but can only manage 30lbs for a Dumbbell Chest Press, then you’ll be forced to have two sets of dumbbells with you.

If this is not convenient, then don’t do it. If your dumbbell exercises and weights don’t match up, then simply alternate between a dumbbell and bodyweight exercise.

In fact, most of Craig Ballantyne’s workouts have you alternating between bodyweight and dumbbell movements. You should really take a look at some of his workouts.

Click here to access all of Craig Ballantyne’s workouts.

P.S. Anyone who purchases a Turbulence Training workout using my link gets a free, 4-week bodyweight and dumbbell workout program.

Click here to access all of the Turbulence Training Workouts.

One of the best home fitness programs out there is Turbulence Training. Author Craig Ballantyne shows you five of the best chest bodyweight exercises:

When most people start training, they follow a typical bodybuilding program they find in some random fitness magazine. Then they wonder why they’re not getting results.

One of the fundamental aspects of Turbulence Training is full body workouts. And I personally believe that you should start out with full body workouts before isolating.

In other words, isolating comes after you’ve developed a solid fitness foundation. For example, lets say after 3-6 months of full body workouts, you realize that your chest is lagging.

This is the time to start training your chest, exclusively. Even then, I don’t believe in devoting a full day to just training your chest (unless you’re trying to be a competitive bodybuilder).

Instead, perform a few chest exercises during an off day, or as a warmup to your workout. You can even use one of the following movements as “finishers.” Finishers are movements that you perform at the end of a workout to failure.

For example, lets say you decide to use pushups as your finisher exercise. Don’t do too many pushup exercises during the actual workout. Keep your chest relatively fresh.

Then, at the end of the workout, go all out. Try to pump out as many as possible, and as fast as possible. You may be surprised. Sometimes you feel stronger at the end of the workout since your blood is already flowing, your adrenaline is tapped.

Overall, I still believe that the best way to train is the Craig Ballantyne teaches: full body, high intensity workouts. You should definitely check out some of his workouts.

Click here to check out all of Craig Ballantyne’s Intense in-home Workouts