Gladiator Workout: Look Good, Feel Good, Perform Good

Many men and women these days have the desire to develop a strong, muscular body like that of a modern day Gladiator.

Especially after the 2006 “300” movie, people began to search for alternative methods of training. They began to realize that the typical bodybuilding routines they were being spoon fed were not effective for the complete package: a body that looks good, feels good, and performs good.

The Problem with Typical Workouts

Bodybuilding workouts can help you create a body that looks good, but not necessarily one that feels or performs good.

From personal experience, I followed a bodybuilding routine for 6 months and didn’t look good, feel good, or perform good.

First of all, my athletic performance dwindled. I was slow, bulky, and became tired quickly, despite all the cardio I was doing.

Second, I didn’t feel good. Eating 6 times a day made me feel bloated a gassy. I felt sluggish and tired, even though I was getting at least 7 hours of sleep each night.

Finally, I didn’t look good at all. The heavy lifting made me bigger, but the cardio wasn’t the right way for me to burn off the fat.

The Solution: Fast, Intense Workouts

After feeling tired and overwhelmed by the fact that I was working so hard but achieving so little, I decided to start experimenting with shorter, more intense workouts.

The first thing I did was stop all distance cardio. I switched to higher intensity options such as sprinting and jump roping.

Second thing was that I started incorporating Supersets and Circuits into my training routines.

I steadily dropped all isolation movements and focused primarily on compound movements.

These simple, basic steps transformed my physique and performance. I was a stronger, leaner, and faster athlete than ever before.

Compound movements + high intensity training is what Scott Sonnon uses in his TacFit Mass Assault program. This dumbbell-only plan helps you build lean muscle mass and burn fat without having to follow typical boring bodybuilding workouts. Click here to read our entire review of his program.

Women’s Dumbbell Workout for Fat Loss

Many women are told not to workout with weights. This is absolutely false. One of the biggest misconceptions is that women who lift weights will develop bulky, ugly muscle mass.


Trust me, it’s very tough to build lean muscle mass. It takes a combination of proper exercise, diet, and hormonal processes. The fact is that women just do not have the same amount of testosterone that men do to build the kind of bulky muscles that men have.

On top of that, women also have high levels of the hormone estrogen. Estrogen is a fat-storing hormone, which is why women often find it more difficult to lose weight then men.

However, weight training, done properly, can help women lose weight, and maintain it in the long term. Women will build lean muscle mass, however the muscle mass will help them increase their metabolic rate and shape their physique.

Your metabolic rate is the rate at which your body burns calories. Hence, the higher your metabolic rate, the more calories you will burn at rest. Muscle is more metabolically active than fat, which means it requires more calories to maintain a pound of muscle than a pound of fat.

Weight training can also help shape your physique. Bodybuilders do this all the time. But women can learn some things from bodybuilders without having to worry about building huge muscles, as I mentioned earlier.

When bodybuilders want to bring up a particular body part, they engage in a specific program to target that muscle group and to improve it. This is why they perform split training routines.

Now, I’m actually an advocate of full body workouts. However, once you have developed a good base of fitness, it’s a good idea to spend some time training a particular muscle group just to improve upon it.

Developing a basic dumbbell workout is quite easy. What you want to do is choose 3-10 exercises that train your entire body and organize them into a routine using a variety of training methods.

For beginners, a simple straight set method is sufficient. A straight set refers to the act of simply performing an a set of an exercise, resting, then performing another set for the desired number of total sets.

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How to Get a Six Pack with a Dumbbell

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.

Women’s Fitness: Dumbbell Exercise for Intense Workouts at Home

Due to responsibilities at home and the work place, most women prefer to workout in the comfort of their own homes. Hence, dumbbell training is the best option for women.

I want to show you one dumbbell movement that will help you create short, intense dumbbell workouts. Short workouts allow you to stay in shape without spending a lot of time working out.

Dumbbell Clean, Front Squat, Thruster

  • This exercise trains 80% of your body. It’s actually three movements in one: the clean, front squat, and shoulder press. For the first part of the movement, stand with your feet shoulder width apart and palms at your sides, holding a dumbbell in each hand.
  • Dip down by bend your knees slightly, then reverse the movement, shrugging your shoulders and using momentum to bring the dumbbells towards your head.
  • Flare out your elbows as the dumbbells move higher along your body. Bring your elbows out and under the dumbbells. The ending position should be with the dumbbells raised at shoulder level in front of your body with your elbows point out in front of you.
  • From this position, squat down as low as possible. Make sure to keep your back straight, chest out, and abs contracted. Front the squat position, stand up As you stand up, lift the dumbbells straight out over your head.
  • You should end the movement with the dumbbells pressed out over your head and standing straight up. Return to starting position and repeat. The front squat and press portion of the movement will be easier to master than the clean portion.
  • But with practice you will be able to master this part of the movement. The main idea is to explosively lift the dumbbells off the ground and up to shoulder position.

For a better explanation of this, and other dumbbell exercises you can do at home, check out the Gladiator Body Workout. Click here for more information.

How to Set Up an Upper Body Workout Plan

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

Ab Workouts for Women you can Do at Home

Strong abs are extremely important for daily life and sports, especially for women. However, much about what is written about abdominal training is misleading or completely false.
First of all there needs to be a distinction made between getting strong abs and revealing your abdominals. Getting stronger abs is very important if you wish to improve your daily life functions.
Everything from shoveling the snow, carrying the groceries, lifting a baby, or lugging luggage up the steps stress the abdominal region. The stronger your abs, the better you’ll be able to perform these movements.
Aesthetic abs, or a stomach that looks good isn’t as important (in my view). I personally feel that it is important to be efficient in life, then it is to look good.
However, training at a high intensity level will certainly help you drop fat and build lean muscle mass. Depending on your goal, you can take your fat loss further by implementing sound nutritional strategies.
Regardless of your goals, you can easily train your abdominals in the comfort of your own home. Most abdominal movements can be performed with just your bodyweight.
But for more options, you can also use dumbbells, kettlebells, medicine balls, resistance bands, barbells, and…the list can go on and on. But, your home gym should at least have a pair of adjustable dumbbells.
Sample Abdominal Strength Workout for Women
Bodyweight Squat – As mentioned earlier, to develop stronger abdominals, you want to perform lots of exercises that indirectly stress the region. The bodyweight squat is one such movement.
Standing Dumbbell Shoulder Press – Almost any standing movement will stress your abdominals. Most people don’t realize how much abdominal strength is required to push something over their heads.
Dumbbell Bent Over Row – To place greater stress on the abdominal region, perform the movement with a dumbbell in each hand, with your body bent forwards at 45 degrees.
  • Bodyweight Squat – 3×10, 60 seconds rest between each set – work up to 50 total repetitions per set
  • Standing Dumbbell Shoulder Press, 3×10, 60 seconds rest between each set – add weight to make the movement more difficult
  • Dumbbell Bent Over Row, 3×10, 60 seconds rest between each set – add weight to make the movement more difficult
Sample Abdominal Aesthetic Workout for Women
The workout above will help you develop a stronger core region. Once you’ve built up your strength and developed some muscle mass, you can start to reveal your abs.
My suggestion is to perform interval training. And interval workout is where you perform an activity at a high intensity level for a short period of time, and follow up with a period of low intensity training.
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
My favorite activities include shadowboxing, jump roping, and sledge hammer swings. But you can also do sprints and cycle sprints. Choose an exercise and use the following interval workout:
Perform 5 rounds of:
  • 30 Seconds High Intensity Training
  • 90 Seconds Low Intensity Training
– Start off with a 2 minute warmup and end with a 2 minute cooldown. Work up to 10 rounds, then reduce the low intensity training portion to 75 seconds.
– Continue in this manner, reducing the low intensity portion by 15 seconds until you are able to perform 30 seconds of high intensity training followed by 30 seconds of low intensity training.
I’m just giving you a sample workout here, and leaving a lot of planning for you. If you want a full training plan, then you should check out the Gladiator Body Workout.

Click here for more information

This post contains a link to a product. If you purchase the product, I get a percentage of the sales. Click here to read my disclaimer.

Wide Back Exercises

3 Essential and Best Back Exercises You Can Do at Home

3 Essential and Best Back Exercises You Can Do at Home
By Wan Hafizi

If you are trying to tone your body it can be easy to forget about your back since your focus is most likely on other areas of your body such as your chest, legs, or arms. However, unless you strengthen your back you will find it hard to complete the exercises needed strengthen these areas since the back is directly involved in almost every exercise that you do. This is why it is well worth your while to look into the best back exercises.

Click Here to Learn about One of the Best Home Workout Programs Ever!

Outside of causing harm to your body if you do not use the best back exercises, you will also find that as the front and appendages of your body build your back will begin to look out of proportion with the new more shapely you. Thus, it is important not to neglect your back muscles in any way as you make the transition to a sleeker more chiseled you. In return, your posture will be straighter as well the overall appearance that radiates as you walk into a room.

This said, the three best back exercises that you can do within your home only require a few items from the store. These include a bar and some free weights to attach to the bar. You can also convert some of the exercises to free weights alone if you are willing to start out small or need to. Eventually however if you plan to lift weights over forty pounds or more you may as well as purchase a bar since there is a limit to how high dumbbells can comfortably be designed.

For the most part, if you are ready to get going with the best back exercises you can purchase these items at the store for fewer than fifty dollars or from a used retailer of exercise equipment for possibly even less. Compared to the price you would pay to join a gym and the comfort that exercising at your own home can bring this is actually quite a small price to pay.

Now that you know what you will need, the only left is to find out what the top three essential best back exercises are. Chances are you probably are already familiar with these exercises since they are all basics that prove their worth which is why so many people may have already done them in the past. They are chin ups, dead lifts, and T bar rows. By varying the amount of weights and reps that you do every week these three exercises are enough to help you towards having a stronger back and a much better appearance in just a short amount of time if you workout regularly.

Click Here to Learn about One of the Best Home Workout Programs Ever!

Wan has been writing articles for nearly 2 years. Come visit his latest website over at which helps people find the best cheap snowboard boots and some other winter sport equipments.

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Simple Bodyweight and Dumbbell Routine for Extremely Busy People

Over the weekend, my cousin came to visit me at my father’s store. He was surprised to find two sets of dumbbells in the store. I told him that some customers had given my father the dumbbells so that the could stay in shape at the store. Now, my dad’s store isn’t the biggest around.

And yet, he’s able to get quick 2-3 minute workouts throughout the day to stay in relatively good shape. For a middle aged man who works 14 hours a day standing behind a counter, dealing with suppliers and nasty customers, and stocking shelves (which many times requires lugging around heavy beer cases), staying in shape is absolutely vital.

Then the inevitable question came: what exactly does my father do?

Well, my father pretty much uses the same two-three exercises over and over again. That’s all he needs. Each week, I’ll show a new exercise and he’ll decide whether or not he wants to add it into his routine. One of the basic routines I taught him looks something like this:

3 rounds of:

  • Dumbbell Swings, 10 each hand
  • Pushups, 10 repetitions

Really simple, right? In between customers, he’ll go in the back, and do swings with one dumbbell. Then he’ll use the dumbbells aspushup handles to perform regular pushups, this way he doesn’t have to place his hands on the floor. If he has more time, he’ll add in shoulder press and dumbbell rows.

But, the bottom line is that it takes very little to maintain a decent level of health and fitness to help you face the challenges of daily life, regardless of your profession.

One of the best programs to use if you’re just as busy (or more) as my father and wish to perform workouts that require little space and little time is the Gladiator Body Workout. Click here for more information.

24 Dumbbell and Bodyweight Exercises that Work the Heart

The word “Cardio” or cardiovascular means “relating to, or involving the heart and blood vessels,” according to the Merriam-Webster medical dictionary. In other words, “Cardio” has nothing to do with spending countless hours on a treadmill, or watching a video of an anorexic woman doing aerobics.

Cardio basically refers to training the heart. And the best way to train the heart is not with boring jogging or aerobics, but instead high intensity bodyweight and dumbbell exercises. This is because I prefer to have fun while I workout.

The following is a list of 24 bodyweight and dumbbell exercises that you can use to develop your own fun cardio workout:

  1. Dumbbell Push Press
  2. Dumbbell Jump Shrugs
  3. Bodyweight Split Jump
  4. Bodyweight Knee Raise to Side Push Up
  5. Bodyweight Free Squat
  6. Dumbbell Sumo Deadlift
  7. Bodyweight Hindu Pushups
  8. Dumbbell Alternating Hanging High Pull
  9. Dumbbell Front Squat
  10. Dumbbell Two Handed Swing
  11. Bodyweight Squat Thrust
  12. Bodyweight Step Ups
  13. Bodyweight Squat Jumps
  14. Dumbbell Squat Clean
  15. Bodyweight Rest Pause Pull Ups
  16. Bodyweight Butt Raises
  17. Bodyweight Ice Skater Hops
  18. Bodyweight Dive Bomber Push Ups
  19. Dumbbell Renegade Row
  20. Bodyweight Classic Push Up
  21. Dumbbell Bent Over Row
  22. Dumbbell Twisting Military Press
  23. Dumbbell Split Jerk
  24. Dumbbell Golf Squat

To learn how to perform these exercises, along with high intensity workouts and intensity techniques, check out the Gladiator Body Workout. Click here for more information.

Advanced Work Out

My favorite form of training is known as High Frequency Training (HFT). High Frequency Training is an advanced form of training which is often used to train multiple fitness qualities. These qualities include maximal strength, speed, cardiovascular endurance, strength endurance, and power. A fallacy that most trainees have is that they think they can just jump into a training program and expect results.

In order for a trainee to have long-term success, he or she must identify their individual weaknesses. The way I identify weaknesses is to first run a trainee through a workout which would measure multiple fitness qualities.

Take the following workout:

Circuit for time:
10 Push press, 75lbs
40 meter sprint
10 Medicine Ball Woodchops, 15lbs
40 meter sprint

This workout measures all the qualities mentioned earlier. By timing this workout, and observing what aspects of the workout take the longest to perform, or is the most difficult for the trainee, you would be able to build a routine by identifying weaknesses.

For example, lets say the trainee had difficulty performing 10 straight reps of the push press. There would be two problems associated with this: strength endurance and strength. First, can this person even lift 75lbs over their head? If the trainee starts struggling after the third or fourth rep, then we know it’s a problem of maximal strength. If, however the trainee has this difficulty at rep eight or nine, then it’s a problem of strength endurance. If this problem began after the 2nd or third round, then we know we have to work on recovery.

Fixing the Problems

Lets pretend that a trainee has problems with cardiovascular endurance and maximal strength, exclusively. Throwing everything to the side, you would first design a program solely to improve cardiovascular endurance. This program would most likely encompass running, jump roping, and other forms of high intensity exercises. Then you would develop a training program to help improve maximal strength. This routine would most likely use singles training or the 5×5 method to improve performance.

Lets take a look at a sample of both these programs.



Run 2 miles for time


5 rounds of Jump Roping – 1 round is 3 minutes of work, with 1 minute of rest


5 rounds of Shadowboxing – 1 round is 3 minutes of work, with 1 minute of rest



5×5 Push Press


10×1 Deadlift


3×3 Bent – Over Row

Combining the Programs

Now, to improve both the qualities, you would simply combine the program. This would result in a two-week program, alternating with a Cardiovascular Endurance workout, and a Maximal Strength workout. We can also throw in some workouts that stress both factors in one workout.

But what happens when you need to train for more than one fitness quality. This is where high frequency training comes into play. Most athletes require more than two or three qualities to excel at their given sport. And often times in an attempt to improve at all of these qualities, an athlete runs into troubleby overtraining.

Developing the Schedule

I won’t hold back. Let me use all five strength qualities to develop an HFT schedule which would help an athlete improve at his given sport. Here are the strength qualities again:

Maximal Strength (MS)
Cardiovascular Endurance (CE)
Muscular Endurance (ME)
Power (P)
Speed (S)

The beauty of HFT is that you can combine training qualities into one singular workout. The following is a sample cycle of training that one can do:

Cycle One:

Day One: MS
Day Two: CE + ME
Day Three: P+S+MS
Day Four: CE+ME+P+S
Day Five: MS+CE+ME+P+S

The next cycle would start with CE. You would be able to develop 5 such cycles, or 25 days of training. How fast you complete a cycle will be based on the frequency of your training.

The Workouts

So lets now see what a sample training cycle would look like as workouts:

Day One:

10×1 Deadlift

Day Two:

High Octane Cardio

Day Three:

Power Clean and Press 5×5 – Time each set

Day Four:

200 Reps Dumbbell Swing for Time – Use a weight you can do for 10 reps

Day Five:

3 rounds for time:
Overhead Squat 5 reps
Double-Unders 10 reps
Pushups 20 reps

Naturally, these workouts are very simplified. I like to make them a little bit more interesting. But I hope that you can see the benefits of training at a high frequency. HFT does not mean that you perform the same style of training 7 days a week. It means that you use variations in your training methods, while still sticking to a program centered around improving weaknesses and achieving goals.

One of the best sources of high intensity advanced work outs is the Gladiator Body Workout. The Gladiator Body Workout features 6, 4-week workouts which target a different goal each week.

For example, one of the features workouts is a fat loss workout. Even though this is a fat loss workout, it will still help you increase strength and lean muscle mass. Hence, the Gladiator Body Workout is the perfect way to improve all aspects of fitness.

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