Assuming that you only have a pair of dumbells, what exercises can you do for a full body work out??  You can perform tons of exercises and combine them with body weight movements to see great results. Lets go over the exercises first, then I’ll present to you the workout:

Chest

Dumbbell Push up Row – This is a chest and back exercise. Take two dumbbells and assume the push up position. And then perform one push up. Lift the back up and then and lift one hand till the arm pits. Make sure the back is straight. Try to stabilise the body. Return and repeat. Then perform another rep with the second hand. Pair it with a lower body push up.

Shoulders

Dumbbell Front Squat – See Saw Press – this is for the lower body and the sloulders. Clean a pair of dumbbells upto the shoulders. Then squat keeping the back straight. Keep the chest out with the abs contracted. Stand up and press the dumbbell over the head with the other hand bending a bit in the opposite side. Return and repeat. Combine with the above exercise for full benefit.

Triceps

Dumbbell Close-Grip Floor Press – lie down on the floor, back down. Place a pair of dumbbells close to the chest. Put the dumbbells close t each other and press them over your head keeping them connected.

Biceps

Bodyweight Over Under Chin ups – take a pull up bar with mixed grip. Position the palms, each in the opposite direction. Pull up till the chin clears the bar. After half set, change the grips.

Forearms

Bodyweight Knuckle Push up – These are regular push ups, done on the knuckles. Tighten your fists and put them on the floor and perform push ups. Try first on a softer surface, lest your knuckles don’t hurt. Good for triceps and chest also.

Back

Bodyweight Chin Up – perform a pull up with such a grip that both the palms face you. Pull up till the chin clears and repeat. Good for biceps also.

Abs

Dumbbell Crunch – get into the position of a crunch and hold one or two dumbbells straight in the front of you, and over the head. Perform the crunches while keeping the dumbbells in the same position.

Legs

Bodyweight Burpees Plus – squat down and put the hands in front. Kick the legs so you will be in a push up position. Then perform a position. Pull back to a squat position. Jump up to the sky. Immediately drop to the squat position when the feet hit the ground. Repeat.

Workout

A superset is where you pair two exercises and perform them back to back with little to no rest in between each set.

For the following pairs, perform sets of each exercise, followed by 30 second rest between each pairing.

Rest 1 minute, then move onto the next superset:

Superset #1:

• Dumbbell Push Up Row, 3×10
• Dumbbell Front Squat, 3×10
• Rest 30 seconds

Rest 60 seconds

Superset #2:

• Dumbbell Close Grip Floor Press, 3×10
• Bodyweight Over Under Chin Ups, 3×5
• Rest 30 seconds

Rest 60 seconds

Superset #3:

• Bodyweight Knuckle Push Up, 3×5
• Bodyweight Chin Up, 3×3
• Rest 30 seconds

Rest 60 seconds

Superset #4:

• Dumbbell Crunch, 3×10
• Bodyweight Burpees Plus, 3×10
• Rest 30 seconds

Move onto cardio or collapse

For more dumbbell and bodyweight workouts, grab this free manual:

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

Do you love training arms, but don’t have much time to train them? Well, Craig Ballantyne, creator of Turbulence Training has 3 different systems you can use at the end of your regular workout to add in additional arm exercises.

These workouts are super short – and even take you as little as 3 minutes to complete. There are 2 ways you can approach these workouts:

1. Add one of the systems to the end of your workouts, 3 days per week
2. Combine all three systems together to form one, 9-minute arm workout (may be a little longer with rest periods).

Here are the three arm workouts:

3 minute Arm Workout #1: 5×5 Method

You will do dumbbell curls and dumbbell tricep extension. Choose a weight where you can pump out 8 repetitions. But instead of 8 repetitions, you will do 5 repetitions of each exercise.

Alternate between the two movements for 5 sets. Here’s what the workout looks like written out:

• Dumbbell Curls, 5×5
• Dumbbell Tricep Extension, 5×5

• Barbell Bicep Curl, 4×6
• Incline Dumbbell Tricep Extension, 4×6

Remember, no rest between the exercises until all sets are complete.

3 minute Arm Workout #3: 2×8

Once again, a pretty straight forward routine. Choose two exercises where you can perform 8 repetitions, and actually perform 8 repetitions. Rest 30 seconds between the superset, and repeat one more time.

Here’s a sample routine:

• Incline Dumbbell Curls, 2×8
• Tricep Rope Extension, 2×8
• 30 Seconds Rest

There you go! Add these arm workouts to your compound workouts, and you’ll be on your way to developing a lean, athletically looking body.

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

• Click here for Turbulence Training Original workout Review
• Click here for Turbulence Training ab Workouts
• Click here for Turbulence Training for Muscle Mass
• Click here for Turbulence Training Bodyweight Only Workouts
• Click here for Turbulence Training for Women

This website is devoted to training at home. But for those that train at the gym, they can use the same principles I use to train at home.

The main ideas are:
1. Choose whole-body movements
2. Time your workouts
3. Superset, Triset, Circuit Train
4. Focus on maximal intensity on every set
5. Condense your rest between sets
6. Stick to the free-weights
7. Train your entire body in one session
8. Get adequate rest

I will expand on these 8 principles in future posts. However, for now I would like each of you to find ways that you can use some of these principles in your current training routine. Post your thoughts to comments.