Dumbbell Blast from Men’s Health

0909-triceps-200x200I saw this on Men’s Health and had to show it to you. I love using dumbbells and you’d be suprised how quickly a routine like this works. I do workouts like this all the time. I’ll switch them in and out of other workouts or do this one workout every other day for a few weeks. Mixing it up and finding new ways to build muscle and reduce fat are key to keeping you excited about your journey.

Keep pushing play, lifting, running or whatever your doing to get in good shape. Please remember to sign up for FREE coaching and I’ll send you a Shakeology Sample – FREE.

A Full-Body Dumbbell Blast Maximize gym time with a smart dumbbell routine like this one from Patrick Striet, C.S.C.S., owner of Force Fitness and Performance in Cincinnati. “Dumbbell complexes that target large muscle groups can stimulate more muscle fibers and speed up fat loss,” he says.

The Workout
Do this: Perform the circuit four times. For the first circuit, do 12 reps of each exercise. Then do 10 reps for the second, 8 for the third, and 6 for the fourth. Rest only after each circuit; select weight and rest time by your experience level.

Beginner: 20-30 pounds, rest 60-90 seconds
Intermediate: 30-40 pounds, rest 45-60 seconds
Advanced: 40-50 pounds, rest 30-45 seconds

Straight-Leg Deadlift
Using an overhand grip, hold the dumbbells in front of your thighs. Stand with your feet hip-width apart and knees slightly bent. Bend at your hips to lower your torso until it’s almost parallel to the floor. Pause, and raise back up.

Stand with your feet shoulder-width apart, holding a pair of dumbbells next to your shoulders. Squat so your thighs are parallel to the floor. As you stand up, press the dumbbells up. Then lower them back down to your shoulders.

Bent-Over Row
Holding a pair of dumbbells, bend at your hips and knees and lower your torso until it’s almost parallel to the floor. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, and then slowly lower them.

Squat Thrust
Stand holding a pair of dumbbells at your sides. Squat and kick your legs backward into a pushup position. Then quickly return your legs to a squat, stand up, and jump.

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