Tag Archives: time efficient training

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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Time Efficient Training – 15 min Bodyweight Training

If you consider the average person, he/she is more likely ‘to try to’ eat clean than to workout and, if workout is on the cards, he/she is definitely going to want to hop on a treadmill/elliptical or go for a run/bike ride than to actually perform a proper resistance training session. While there is nothing wrong with running, there are too many things right with resistance training to neglect it. If getting fit is your goal, resistance training is an absolute necessity (and we’ll discuss why in a different blog post).

When I asked a bunch of folks why they choose cardio on machines or running over resistance training, I got a number of answers… at least 50 different answers really. But when I looked into those answers in a little more detail, they all trickle down to the following….

  • Resistance training is time consuming.
  • I don’t know enough about resistance training to be able to design a workout. Its just easier to run.
  • I don’t know how to perform most of the exercises.
  • Home is where I can workout and that makes it impossible to do resistance training.
  • Driving to the gym and back takes too long and is more time that I can afford.
  • Gym memberships are expensive and so are buying equipment to be able to workout at home.

And among these answers lack of time, equipment unavailability and lack of program design knowledge seemed to be the most common! So, in this article, I’m going to give you some workouts that will work pretty much every part of your body, take less than 20 min, require little to no equipment and get you fit n fayne! Maybe you’ll consider resistance training then?

Beginner Bodyweight Training:

Workout 1:

– Choose a push-up variation that you can only do 20 of and a pull-up variation that you can only do 10 of.

  • Minute 1: 15 push-ups, 4 pull-ups
  • Minute 2: 12 push-ups, 6 pull-ups
  • Minute 3: 10 push-ups, 8 pull-ups
  • Minute 4: 12 push-ups, 6 pull-ups
  • Minute 5: 15 push-ups, 4 pull-ups

Repeat once more.

Total time ~ 10 min

Workout 2:

  • Max Height Jump Squats x 10
  • Jumping Lunges x 10/leg
  • Pike Presses x 10
  • Rest 30 sec

Repeat for a total of 4 rounds

Total time ~ 8 min

Workout 3:

  • Rest 30 sec.

Repeat for a total of 10 rounds.

Total time ~ 10 min.

Total weekly workout time ~ 30 min

Intermediate/Advanced Bodyweight Training:

Workout 1:

  • Weighted Pushups: 1 set of 8-10 reps
  • BW Chinups: 1 set of 70% Max reps
  • Pistol Squats: 1 set of 70% Max reps
  • Rest 1 min

Repeat for a total of 4 rounds.

Total time ~ 15 min

Workout 2:

  • All-out Sprint 20 sec
  • Plank for 40 sec

Repeat for a total of 8 rounds

Total time ~ 8 min

Workout 3:

  • Hindu Pushups: 1 set of max reps
  • Chinups: 1 set of max reps

Rest 2 min

  • Broad jump x 2
  • Squat jump x 4

Repeat for a total of 5 rounds.

Rest 2 min

  • Hindu Pushups: 1 set of max reps [Goal is to beat first set]
  • Chinups: 1 set of max reps [Goal is to beat first set]

Total time ~ 15 min

Total weekly workout time ~ 40 min

Don’t tell me you don’t have time for this! Do these three workouts every week for six weeks in addition to eating real food and I promise you that you will look, feel and function way better than you do right now! In the next post in this series, I’ll list out a few workouts that need nothing more than a single dumbbell. Trust me, it will be fun!

Peace.

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