Tag Archives: dumbbells

3 Workouts, 4 Weeks, Guaranteed Results – Can you stay consistent?

Listen. This stuff works. I’ve tried it myself and have had clients try it too. If you can suck it up for the next 4 weeks and do these 3 workouts per week, you will find yourself in a much better fitness level than right now. Question is, can you stay consistent for these short 4 weeks?

If you said yes, read on ‘cos you’re about to surprise yourself with 4 weeks of effort. If you said no, don’t waste your time reading this. Please continue your eternal search for the magic pill.

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You’re an intermediate if…

  • You can comfortably perform 25+ legit pushups and 10+ solid pullups/chinups.
  • You (at least) know what ‘linear progression’ means.
  • You are aware of proper technique in most lifts and are capable of learning new moves fairly quickly.
  • You have done one or more of my previous workouts.

You’re an enthusiastic beginner if…

  • You understand you are a beginner and are ready to put in the work required to move up the fitness ladder.
  • You have no ego and are open to modifying moves to suit your fitness level.
  • You are not an idiot and are open to learning technique and fixing your movement patterns before jumping up in weight.
  • You don’t hesitate to comment and ask for modifications and/or ways to work around your injuries, constraints etc.
You need…
  • A pair of dumbbells and a chinups bar/ledge/door
  • A 6ft x 3ft patch of ground
  • About 3 hours of time per week
  • A no-excuse no-BS mindset

Warm up

Do the following in as many sets as required. Take breaks as required. The point is to “warm-up”, so don’t over do it and get wasted.

Intermediates

  • 100 Jumping jacks
  • 40 Lunges (10/leg)
  • 40 Squats
  • 20 Broad jumps
  • 60 Arm circles (30/side)
  • 40 Pushups
  • 60 Hinges

Beginners

  • 60 Jumping jacks
  • 20 Lunges (10/leg)
  • 20 Squats
  • 10 Broad jumps
  • 60 Arm circles (30/side)
  • 40 Knee-pushups
  • 60 hinges

Workout 1

Intermediates

  • Weighted jump squats: 5 sets of 8-12 reps (Goal is to use a weight that allows you to clear the ground comfortably for the entire set. No ugly reps.)
  • Weighted pushups: 5 sets of 8-12 reps (Use a weight that allows you to push off the ground explosively for the entire set. No grinding out reps.)
  • Chinups: 5 sets of max reps (but not going to failure in any set.)

Beginners

  • Do only 3 sets per move.
  • Modify. Do bodyweight squat jumps, do pushups or knee pushups instead of weighted ones and do let-me ins instead of chiups.

Workout 2

Intermediates

75 Weighted burpees (Rest as required. Explode in each pushup and each jump. No blurpees. Only solid strong burpees.)

Beginners

  • Do 40-75 regular burpees based on your fitness level. If you can 10+ pushups, do 6-step-burpees, else stick to 4-step burpees.
  • Explode in each pushup and each junp. No blurpees. Only solid strong burpees.

Workout 3

Intermediates

  • One-arm clean and press: 15 sets of 2 reps per arm (Choose a dumbbell you can press only 5 times. Clean the dumbbell violently and press it twice. Drop, rest 30 sec and repeat on other arm.)
  • High knees in place or wall sprints: 4 sets of 15 sec max intensity sets. (Get crazy with it! Nough said.)

Beginners

  • Do the following instead of the clean & press – Choose a weight that you can press only 5 times. While maintaining a straight back, pick up the heavy dumbbell from the floor with both hands and bring it up to your chest. Press the weight twice overhead with both hands. Place the dumbbell back on the floor. Rest 30 seconds. Repeat this for a total of 15 times.

Notes

  • Do these 3 workouts consistently for 4 weeks. Do them on alternate days ensuring you have at least 1 off day between two workout days. So a mon-wed-fri or a tue-thur-sat type schedule works well.
  • Each week try to increase the weight you use by a reasonable about (~ 2kg) while still performing the move with good form.
  • Eat real food. If your goal is to gain some mass, eat 3 good meals a day with at least one meal being above appetite. If your goal is to lose fat, eat 2 good meals a day skipping breakfast or 3  small meals a day with all meals being slightly below appetite.
  • Bonus: Maintain a diet log and you’ll be surprised at how big an effect that has on your nutrition.

If you do these they way I have laid them out and eat real food, again, per the recommendations, you WILL see results. Period.

Peace out.

Time Efficient Training – Dumbbell Badassery

While most fitness folks believe an individuals progression with respect to resistance used should go from bodyweight to medicine balls/resistance bands to dumbbells to barbells to other complicated equipment, I tend to consider dumbbells to as a perfect beginner level equipment. Let me make this clear. I am by no means hinting that dumbbells are only for beginners. I am stating the fact that dumbbells are a perfectly good resistance to use for everyone from beginner to advanced levels.

After all dumbbells have been around since the 17th century and old time strongmen (who were pretty freakin strong by the way) used them extensively.

My reasons for choosing dumbbells over bands and cables and the almighty shake weights are as follows.

  • Dumbbells offer the potential to move a load through the full range of motion (and hence, in certain cases, more effective than even barbell training).
  • A complete beginner, who might not be able to work effectively with his/her bodyweight, can benefit immensely by via progressive loading using dumbbell exercises since dumbbells typically range from 1 lbs to 150 lbs.
  • Dumbbells (like barbells) can be used for  legit strength training and for hardcore conditioning.
  • Program design using dumbbells can range from very simple (for beginners) to extremely complex (for advanced lifters).
  • Dumbbells lend themselves very well to jive with functional training aimed at rehabilitation, recovery,  joint stabilization, joint mobility etc.
  • Since dumbbells provide the option of asymmetric loading, they can be used very effectively utilized to strengthen the lumbo-pelvic-hip complex (a.k.a ‘the core’).
  • Dumbbells are the perfect no-nonsense equipment for workouts that are super time efficient and extremely effective.

Just like how the existence of Mila Kunis is enough reason for for all mankind to smile, the widespread availability of such an effective training tool is reason reason for all of us to be fit! That said, here a few dumbbell complexes that are aimed at conditioning/fat loss and require just one dumbbell and 15 min of your (otherwise to-be-wasted-in-facebook) time.

Dumbbell Complex – Instructions:

  • All workouts require only one dumbbell.
  • Where the words ‘one arm dumbbell’ are used, you will grip the dumbbell with either the right or left hand and perform the entire sequence. This will be round 1. In round 2, you will use your other hand. Be sure to balance the sides out.
  • Where the term ‘single dumbbell’ is used, you will grip the dumbbell with both hands and perform the exercises in the sequence.
  • The dumbbell you choose should be one that you can lift 10-12 times in your weakest lift in that particular sequence. For eg. Say a sequence calls for 6 reps each of goblet squats, military press and dumbbell snatches. Chances are the military press is the weakest lift out of the three. So you will choose a dumbbell using which you can perform ~ 10 reps of one arm military press. Realize that based on your bodyweight and fitness level, the load you are working with can be anywhere from 1 lb to 70 lb. [At a bodyweight of ~ 145 lbs and intermediate/advance fitness level, I need no more than a 55 lb dumbbell to get my bottoms whipped!]
  • You will perform all repetitions of an exercise and immediately proceed to the next exercise in the sequence without rest and without letting go of the dumbbell. You will rest (for the prescribed amount of time) only after completing all reps of all exercises in the sequence. This is one round. Then you will repeat this for as many rounds as prescribed.
  • Watch the embedded video to get a clear understanding of how to perform these dumbbell complexes.

Example 1: Asymmetrically Loaded One Arm Dumbbell Complex

  • 6 x One arm dumbbell lunge [Note: 6 per leg]
  • 6 x One arm dumbbell hang clean
  • 6 x One arm dumbbell push presses
  • 6 x One arm dumbbell snatches
  • Rest 60-90 sec

Repeat for a total of 3 to 8 rounds based on current fitness level.

Example 2: Push, Pull & Carry – One Arm Dumbbell Complex

  • 8 x One arm dumbbell snatches – Right
  • 20 m x One arm loaded carry – Right
  • 8 x One arm dumbbell push press – Right
  • 8 x One arm dumbbell snatches – Left
  • 20 m x One arm loaded carry – Left
  • 8 x One arm dumbbell push press – Left
  • Rest 60-90 sec

Repeat for a total of 3 to 8 rounds based on current fitness level.

Example 3: Single Dumbbell Complex

  • 5 x Goblet squats
  • 5 x Single dumbbell push presses
  • 10 x Single dumbbell thrusters
  • 5 x Single dumbbell push presses
  • 5 x Goblet squats
  • Rest 60-90 sec

Repeat for a total of 3 to 8 rounds based on current fitness level.

Here is a video of myself doing one round of this single dumbbell complex. I am working with a light 30 lb dumbbell here because this was immediately after a taxing sprint/push/pull workout (My wobbly squats are proof that sprints kill!). But trust me – when I use 60 lb dumbbells, it makes me wish I wasn’t born! So, do yourself a favor and leave your ego at home before you head off to the gym to tackle this beast.

Note: What you see here is one round. Typically, at the completion of this, I rest 60-90 seconds and do another and continue this round till I reach ~ 7-8 rounds or till I collapse!

How to make this work for you

  • If you have never done anything like this before, start with a 5-10 lb dumbbell. See how you feel. Only the last 3-4 reps should feel hard in the first 2-3 rounds. Increase or decrease the load based on that. I’ll warn you now – if you choose a weight that makes you fight for the last few reps in the first round… you ain’t gonna make it through!
  • If you have some legit lifting experience, start off with a modest 25 lb dumbbell and go from there.
  • If you’re doing this as a conditioning workout, keep the load light enough to be able to reach 7-8 rounds and focus on speed of movement.
  • If you are doing this as a strength+conditioning workout, keep the load moderately heavy and focus on technique and exploding at each rep.
  • If you are incorporating this into your current lifting routine, start off with one session a week and slowly increase to two or three depending on how well you recover.
  • If you are planning on using complexes as your only lifting workouts, start with a load you can handle with only slight discomfort and slowly increase the load and/or number of rounds on a weekly basis i.e focus on progression. If you are currently completely unconditioned, start with one hard session/week and slowly increase the frequency maxing out at 3-4 hard sessions/week with enough rest between sessions.

In the coming weeks, I’ll write more about using dumbbells (and other equipment) as a tool for strength training and conditioning. Until then be good kids and share the knowledge!

Peace.

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