For the following 4 workouts, we’re going to stick to good, old fashioned interval training. Interval training is where you perform a movement for a high intensity level for a given time frame, followed by a short period of rest.

For each exercise below, perform the movement for 90 seconds straight through, followed by 90 seconds rest. You will probably need to rest within the 90 second period.

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.

For example, if you’re doing Kettlebell swings and you get tired after 30 seconds, then take a few breaths, and keep going. Try you hardest to keep moving for the entire 90 seconds.

Then, take a complete 90 second break. Drop the Kettlebell on the floor (because even holding it will work your lats and forearms). Pace around if you wish, but try and catch your breath.

After this sequence, move on to the next exercise. You will do 4 exercises per workout. This will last 12 minutes. And you’re done! That’s all you need. Here are the movements you will use:

Workout #1:

• 1 Arm Overhead Squat (Alternate Hands every 5 repetitions)
• 1 Arm Military Press (Alternate Hands every 5 repetitions)
• Windmill (Alternate Hands every 5 repetitions)
• 2 Arm Burpees KB Clean (Hold two Kettlebells, perform a burpee, but instead of jumping, clean the Kettlebells on your way up).

Workout #2:

• 1 Arm Row (Alternate Hands every 10 repetitions)
• 1 Arm Swings (Alternate Hands every 10 repetitions)
• 1 Arm KB Front Squat (Alternate Hands every 10 repetitions)
• Around the World (Alternate Direction every 10 turns)

Workout #3:

• KB Snatch + Overhead Squat (Alternate Hands every 3 repetitions)
• Burpee, KB Clean, 2 Arm Press
• Turkish Get Up (Alternate Hands every 3 repetitions)
• 2 Arm Front Squat

Workout #4

• 2 Arm Snatch
• 2 Arm Row
• Windmill (Alternate hands every 5 repetitions)
• Around the World (Alternate Direction every 10 turns)

NOTE: This is an extremely brutal program (especially workout #3). If you can’t handle this, then might want to start off with some simpler workouts to build yourself up.

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In my One-arm Dumbbell Exercises instructional video, I demonstrated four dumbbell exercises that you can do in the comfort in your own home to increase your strength endurance, burn fat, and build muscle mass.

However, if your primary goal were to increase your maximal strength and power, you would have to use a slightly different approach to training.

The first change that you want to do is increase your rest periods. I was resting a minute after each circuit. For power, I can still combine all four exercises in a circuit, but would have to rest 3 minutes for full recovery.

This is because you need to recover fully when working on maximal strength qualities. Otherwise, if you’re using heavy weights and your form fails, you risk injuring yourself.

Frequency is another factor that you must change slightly. Based on your level of fitness, you may need a day or two of full rest before you do another power and strength dumbbell workout.

I like to work different fitness qualities every day to keep my body guessing and to also help aid recovery. For example, one day I’ll do some heavy strength training, then the next day I’ll do some light dumbbell work, then the following day I’ll either rest or experiment with a new exercise.

The idea is to feel it out. Most people can handle one or two really intense workouts per week.

When you’re working on strength and power, the only really good way of making your workouts progressively intense is to add weights. However, since we are talking about home training here, we may be limited to how much resistance one has access to.

Hence, another really good way of developing an intense workout and also helping to make you stronger is to gradually decrease your rest intervals, as you get better. So you may start out with a 3-minute rest in your first week, then drop down to 2 and a half-minute, etc.

This will force your body to recover faster.

Another way to increase your strength and power if you’re limited in weights is to gradually increase your sets. However, there will be a point where you will have to purchase heavier weights.

How many sets can you increase until the workout gets too boring or too long? However, I’d be very surprised if I came across a trainee performing 10 sets of an exercises using maximal weights and resting less than 30 seconds between each circuit.

The two exercises that are the best for developing power are the dumbbell clean and the dumbbell swing. These two exercises have the greatest carry over to sports and lifestyle fitness.

The overhead squat is your key to developing maximal strength. If they say that the barbell squat is the king of all exercises, then the one-arm overhead dumbbell squat is the king of all dumbbell exercises.

The optimal rep range for developing maximal strength is one to three reps, and the optimal rep range for developing power is 4 to 6 reps.

If you’re looking for an effective dumbbell routine to help you improve your size and strength, as well as allow you to burn fat and increase your athletic fitness, then I suggest grabbing a copy of Superior Dumbbell Workout.

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Last Month, I presented the first month of the 12-week Advanced Strength Program. This month, the first change we will be making is in the movements. The Front Squat will be replaced with the Back Squat, and the Bent Over Row will be replaced with the Bench Press. There will also be a bit of rearranging of exercises.

• The Deadlift will move to Workout A along with the Back Squat and Bench Press
• The Push Press will move into Workout B along with the Overhead Squat and Power Clean

The purpose of these movement is to:

1. Train different parts of your body
2. Provide a slightly different stimulus, but not enough to completely confuse and shock your body (the goal is gradual, but consistent progress).

Just as last month, you will be steadily dropping reps and increasing the sets as the weights become heavier. But the shock factor will come on week eight when you drop your rest periods to 45 seconds. If you have been following the workout for 7 weeks straight using 60 seconds rest periods, then you should have built up enough conditioning to train with 45 seconds rest periods.

NOTE: Pay careful attention to what it does to your strength levels in the present, and in the future.

Here is the full program in detail:

Workout A:

• Back Squat
• Bench Press
• Deadlift

Workout B:

• Push Press
• Overhead Squat
• Power Clean

Week Five

Sets: 6
Reps: 4
Rest: 60 seconds

Week Six

Sets: 7
Reps: 4
Rest: 60 seconds

Week Seven

Sets: 7
Reps: 3
Rest: 60 seconds

Week Eight

Sets: 7
Reps: 3
Rest: 45 seconds

Download the free printable workout logs here.

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