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:

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Welcome to the Last Month of the 12-Week Advanced Strength Program. This month we’re only performing two exercises per workout. Why? Cuz it’s gonna hurt. Here is what the schedule looks like:

Workout A:

• Bench Press
• Deadlift

Continue reading

Take a look at Jonathan’s post: What’s Right With Your Life?

Image by novotnymichal Monday, September 8, 2008Front Squat 3×5 85lbs
Power Clean 3×5 130lbs
Bent-Over Row 2×5 120lbs
Deadlift 2×5 200lbs

Tuesday, September 9, 2008

3 rounds of:

25 KB Swing
25 Push Press
50 Sledgehammer Swings

Time: 32:04.70

Wednesday September 10, 2008

AM:Bench Press 4×5 65lbs
Barbell Curls 3×5 65lbs
Push Press 3×5 125lbs

PM: Tabata

Alternating rounds, Pushups & Sprints

100 Medicine Ball Situps + Throw

Friday, September 12, 2008

The Saragarhi Workout

21 Reps of each:

Sumo Deadlift High Pull
Hindu Pushups
Push Press
KB Windmill
KB Thruster
Squat Thrust

* Exercises can be performed in any order

D-Raj – 13:01.86
Dom – 11:35.47
Parth – 11:17.03

Saturday, September 13, 2008

5 rounds:

10 KB Swings
10 Double Unders

6:57.12

Sunday, September 14, 2008

5 rounds of 20 seconds work, 10 seconds rest of:

Sledgehammer Swings, Right Hand
Sledgehammer Swings, Left Hand
KB Chest Press, Right Hand
KB Chest Press, Left Hand
Ab Pull-ins
Squat Jumps

D-Raj: 378 Total Reps
Dom: 369 Total Reps
Parth: 374 Total Reps

Monday, September 15, 2008

5 rounds of:

Walk w/ KB overhead back and forth to driveway, perform 5 KB Windmills. Repeat with other hand.
20 Bodyweight Squats

Parth – 10:28.40
D-Raj – 13:02.65

Notes:

Sorry for the huge clump of workouts. This past week I’ve been eating enormous quantities of foods. Naturally I’m training at a high frequency, and actually recovering fully. Maybe I’ll go on the Micheal Phelps diet. Lol. No, I think at this point I really need to make a decision as to whether my goal is to improve in my workouts i.e. technique, time, speed, power, endurance…or is fat loss really that important to me. I’m sure the fat loss will come (it has been coming), although I can easily speed up the process by doing things that I really don’t enjoy doing such as morning cardio, cutting calories, cutting down on intense workouts, etc.

Lots to think about this week.

Monday September 1, 20083 rounds:

20 Pushups
KB Clean + Press, 10 reps
20 Jump Rope Crossovers
KB Front Squat, 10 reps

Parth – 16:49.68
Dom – 11:45/18
D-raj – 11:06.43

Tuesday Semptember 2, 2008

3 rounds:

20 Bodyweight Squats
Sprint
10 Bentover Rows, 95lbs

Completed as a group with D-raj: 3:56.55

Wednesday, September 3, 2008

Push Jerk, 2×5 115lbs
Front Squat, 2×5 75lbs
Power Clean, 2×5 55lbs
Power Clean + Push Press 2×5 95lbs
Hang Power Clean + Push Press, 2×5 95lbs
Hang Power Snatch, 2×5 75lbs
Bent-Over Row, 2×15 105lbs
Deadlift, 2×5 195lbs

Thursday, September 4, 2008

21-15-9 reps of:

KB Clean
Hindu Pushups
KB Windmill
KB Row
KB Front Squats

Time – 25:39.60

Friday, Semptember 5, 2008

Push Jerk 2×5, 125lbs

Front Squat 2×5
Dom + D-Raj – 95lbs
Parth – 85lbs

Power Clean 2×5
All – 125lbs
Parth, on second set – 130lbs

Power Clean + Push Press, 2×5
Dom + D-Raj – 95lbs
Parth – 100 lbs
Dom on second set – 100 lbs
D-raj + Parth on second set – 105lbs

Hang Power Clean + Push Press, 2×5
All – 105lbs

Hang Power Snatch 2×5
Dom – 45lbs
D-Raj – 65lbs
Parth – 80lbs

Bent Over Row 2×5
All 115lbs

Deadlift
Dom + D-Raj 180lbs, first set
Parth 200lbs, First Set
All, 200lbs Secon Set

Notes:

Another great training week. I’m especially happy because I have finally figured out how to incorporate heavy training into my routine. At first I tried the CrossFit method where you randomly include a heavy strength day amongst each MetCon day. That really didn’t workout for me, so I tried bodybuilding where I perform a series of bodypart-related exercises in the morning. That never really took off. I also tried incorporating heavy training as part of a circuit, but I realized how dangerous that could be. Under the stress of MetCon, if you’re form fails, then you’re gone. I understand that the routine I used this week is far from a balanced one, It was extremely intense. I was sweating as much I did in my regular MetCon training, and I genuinely enjoyed it. Reminds me of my 5X5 days, although those workouts were never as intense as these were. I think it was just the combination of olympic lifts that I enjoyed doing.

Goal for next week:

Develop a balanced strength routine that can be performed 3 days a week. Use the same movements used in the two workouts this week, with similar rep/set/rest schemes.

Do you guys have any suggestions for a balanced routine?

About the Author

Parth Shah is a Strength and Fitness Consultant specializing in developing practical, sustainable fitness solutions for his clients. He is currently going through his own personal physical transformation. He created ShahTraining.com to share his thoughts, ideas, and philosophy, and hopes to develop it into a community of fitness enthusiasts and trainees who believe in make fitness a part of their daily life. (Feed – http://feeds.feedburner.com/shahtraining/UQuk)

Photo Credit: Michal Novotny