Is it because….
- You can no longer afford your gym membership
- You like the convenience of working out at home Read More →
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.
In my opinion, a good, full body dumbbell workout is the best way to get your 6 pack. Most people perform tons of cardio and abdominal exercises when trying to get their 6 pack.
However, what people don’t understand is the role that your abdominals play in daily life. Contrary to popular belief, your abdominals are not there just to look good. They are their tostabilize the rest of your body.
In sort, it prevents your upper body from separating from your lower body. Imagine your body divided into different pieces. If you wanted to lift something, and your arms worked independently from the rest of your body, then your ability to lift an object would diminish.
Why? simply because there’s less muscle working to lift that object. However, if you were to use your arms, your legs, your back, and your abdominals to lift the object, you could lift a lot more.
That’s how power lifters lift heavy weights. It’s not just training their chest, or their triceps, or their back, or their legs. It’s about training the entire body, and working as a unit.
You must teach your body to work together. Athletes that have the best set of abdominals are usually ones that participate in spots that requires them to use their entire body at once.
Football, basketball, and tennis players all exhibit incredible bodies developed by spending time in the gym, training their abdominals and core region to allow them to move fast, tackle strong, and to handle the stress of the court.
There’s only one guy who’s teaching people how to train effectively with a dumbbells and bodyweight training to improve your sports, work, and daily life. CoachLomax’s workouts help you improve both your physique and your fitness.
Click here to learn more about Coach Lomax’s Gladiator Body Workout.
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
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.
If you haven’t heard of the program yet, Gladiator Body Workout is a home fitness program which combines bodyweight and dumbbell exercises to create 6, 4-week programs. Gladiator Body Workout has a few competitors, however the one thing that separates Gladiator Body Workout from other programs are the unique exercises.
I personally love high intensity, power movements. I’m talking about movements such as a the snatch, swing, and clean. The snatch and clean are traditionally barbell movements, but CoachLomax, author of Gladiator Body Workout, shows you how to perform them with Dumbbells.
He also teaches you a number of other unique compound and hybrid movements such as the Turkish Get Up, which is proving to be one of the most challenging movements I’ve done with a Dumbbell.
8 Unique Movements I’ve Learned with Gladiator Body Workout:
I thought that I knew most of the exercises you could do with a dumbbell and your bodyweight. However, there were a number of movements that I had never seen anywhere. I would say 30-40% of the movements in this manual, I had never seen before.
And for the average person who’s been following magazine workouts for most of their life, at least 80% of the movements will be brand new. But, let me share with you 8 of these movements:
Coach Lomax’s Training Methods
The second thing I love about Coach Lomax is that he doesn’t stick to just one training method. Variety is the key to long term fitness. Just when your body adapts to a program, you gotta do something to switch it up and shock your body back into growth.
In these tough times, for most people one of the first things to go is a gym membership. You don’t need to sacrifice your health just because of the bad economy. A home gym can help you easily lose weight and increase lean muscle mass.
I actually got better results when I started training in my garage than when I was pounding away the weights at a gym. One of the reasons why I love training at home is privacy. You can yell and scream without anyone coming up to you and asking you to lower your voice.
That is why I recommend…Gladiator Body Workout
The Gladiator Body Workout (GBW) is a home fitness program which combines dumbbell and bodyweight training into highly intense workouts. What separates GBW from other fitness eBooks is that it is one of the only programs which truly shows you how to workout with minimal equipment in the comfort of your own home. Whats more, the workouts are fast, intense, and very effective.
I enjoy Coach Lomax’s “Anti-Bodybuilding” approach to training. I personally worked out for 6 months using the workouts I found from bodybuilding magazines. I did get big, but I also became fatter.
Traditional bodybuilding workouts only work for bodybuilders. They make the rest of us fat and slow. On top of that, they are extremely boring. In my quest to become a better athlete, I decided to download Coach Lomax’s eBook and was absolutely impressed by the workouts (not to mention challenged)
GBW includes 27 different programs which last 4 weeks each. Each and every workout is unique and focuses on a different aspect to training. You have the basic general fitness, fat loss, and strength & size workouts.
Coach Lomax also incorporates 3 other high intensity workouts including “Rounds of Fury” “Juggernaut” and “Utterly Nasty Interval Training” workouts. I have never seen anyone give away so many workouts at such a low price.
On top of all this content, Coach Lomax also gives you a special “Build Your Own” Workout which shows you how to create your own high intensity in home workouts. I truly believe that this is one of the most unique, no-nonsense home fitness products on the market today.
For a better understanding of the Gladiator Body Workout, Coach Lomax has Put together this video, which is also featured on his website:
Here’s the list of all of the exercises Eddie Lomax uses in his workouts:
That’s more or less all the exercises Coach Lomax uses in the 6 Gladiator Body Workout Programs featured in the product.
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.
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.
Standing Dumbbell Shoulder Press, 3×10, 60 seconds rest between each set – add weight to make the movement more difficult
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.
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.
Wan has been writing articles for nearly 2 years. Come visit his latest website over at http://cheapsnowboardboots.net/ which helps people find the best cheap snowboard boots and some other winter sport equipments.
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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:
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.
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:
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.
SAMPLE CARDIOVASCULAR ENDURANCE PLAN
Monday
Run 2 miles for time
Wednesday
5 rounds of Jump Roping – 1 round is 3 minutes of work, with 1 minute of rest
Friday
5 rounds of Shadowboxing – 1 round is 3 minutes of work, with 1 minute of rest
SAMPLE MAXIMAL STRENGTH PLAN
Monday
5×5 Push Press
Wednesday
10×1 Deadlift
Friday
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.