I’m sure you are familiar with the typical dumbbell workout you find everywhere on the Internet and in magazines and books.  It seems most workouts use dumbbells as secondary training and only train small muscles with relatively light weights.  Bodybuilders use dumbbells as sculpting tools to define those hard to reach muscles.

Well, I’ve got some news for you.  The “typical” dumbbell workout doesn’t even scratch the surface of what true dumbbell training has to offer.  It actually distresses me to see this powerful exercise tool underused like it is.  People are missing the fantastic results of proper dumbbell workouts like more muscle, stronger muscles, less fat, better cardiorespiratory conditioning and a body that performs as good as it looks.

Ok, for those of you who don’t know what a “typical” dumbbell workout is, here is an example:

Dumbbell Lunges        3 sets of 10 repetitions

Dumbbell Flys            3 sets of 10 repetitions

Dumbbell Military Press    3 sets of 10 repetitions

Dumbbell Curls        3 sets of 10 repetitions

Dumbbell Kickbacks        3 sets of 10 repetitions

Then do 30 minutes of your favorite aerobic exercise.

Does this dumbbell workout look familiar?

Ok, doing the above dumbbell workout isn’t terrible.  But it doesn’t compare to the muscle building, fat blasting, heart and lung improving dumbbell workouts I’m about to describe.  It is my hope that after seeing these dumbbell workouts, your eyes will be open to the tremendous possibilities of dumbbell exercise and how proper dumbbell workout can help you reach your fitness, fat loss and physique building goals!

Dumbbell Workout Option #1: Super Sets

A super set is when you do two dumbbell exercises back to back.  So, instead of doing one set, resting and then doing another set of the same exercise, you’ll change exercises.  You can either rest between exercises, or do one exercise immediately after the other and then resting between supersets.  Either way super sets are very beneficial.

Why?

Super sets allow you to do a great deal of work in a short period of time without sacrificing your performance.  To take full advantage of supersets, I pick two non-competing exercises for each superset.  So, the muscles used for the first exercise rest while you perform the second exercise.  This allows you to get through the workout quickly!

I like to do dumbbell workouts using super sets with grinding dumbbell exercises like presses, rows, squats and deadlifts.  Not only do I get all the muscle building power of these exercises, but the fast pace improves cardiorespiratory endurance and burns fat as well!

Dumbbell Workout Option #2: Timed Circuits

A circuit is when you perform a series of dumbbell exercises in a row one after the other.  Normally, you would do a certain number of repetitions for each exercise before moving on to the next.  But with a timed circuit, you perform one dumbbell exercise for time (like 30 seconds) and then move on to the next exercise and perform for the same amount of time.  I like to do dumbbell workouts using timed circuits with explosive dumbbell exercises.

Why?

Explosive dumbbell exercises build muscles with extraordinary power, but also use a lot of energy.  This is important because you can keep (or build) muscle while stripping away performance robbing, appearance destroying fat.  Plus, the fast pace of the workout builds powerful heart and lungs.

Dumbbell Workout Option #3: Peripheral Heart Action

Peripheral Heart Action training is like circuits where you alternate between upper body and lower body exercises.  The fast pace and alternating fashion of this workout allows you to attack your muscles, heart and lungs all at the same time.  I like to do peripheral heart action dumbbell workout where I rotate between grinding dumbbell exercises and explosive dumbbell exercises.

Why?

Rotating between these two types of dumbbell exercises forces you to perform strength exercises when under cardiorespiratory stress, and explosive exercises when under muscular stress.  The result?  A dumbbell workout that combines muscular strength AND cardiorespiratory endurance and prepares you to meet the challenges of sport, work and life with excellence.  You’ll truly be prepared for anything that comes your way.  Plus, that ugly fat melts away!

As you can see, the dumbbell workouts I describe are quite different from the “typical” dumbbell workout above.  And the differences make these dumbbell workouts so effective.  So, this leaves only one question.  “Are you getting the most out of your dumbbell workouts?”

If you’ve ever gotten the feeling your not using dumbbells to their full potential?  You’re right!  Try a Superior Dumbbell Workout instead.

Did you know you can use dumbbells instead of your boring cardio workout?  Try “Random Dumbbell Intervals“!

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My answer to the burning question on many men’s and women’s minds is… a dumbbell workout program!

So, what’s the question? “What do I do when I want to transform my body into an athletic body?”

It’s no secret, men and women all over the world exercise because they want to CHANGE the way they look. One day, they take a good, hard look at themselves in the mirror, and don’t like the person staring back at them. And, not only do they want to change their appearance, but they want to change it fast!

And more often than not, they want the CHANGE to result in a more athletic looking and performing body.

That’s when they ask, “What do I do when I want to transform my body fast?” And that’s when I answer, “A dumbbell workout program.” Then they look at me funny! I’m about to explain why I believe a dumbbell workout program is best for body transformation. And by the time you finish reading this, I think you’ll agree.

But, before I tell you why I believe a proper dumbbell workout program is the best workout program to change the way your body looks, I want to clarify something.

“Fast” is a relative term.

You see, you’ve spent months (if not years) getting your body to look the way it does. That lack of muscle tone and flab hanging around your middle didn’t appear overnight. Making a drastic change in the way you look does take time. There is no miracle workout (or diet) that changes you overnight. But, there are some methods faster than others.

Here are the top 3 reasons a dumbbell workout program is excellent for fast body transformation.

-A Dumbbell Workout Program Is Accessible

Dumbbells are a popular piece of exercise equipment. Most gyms have a wide selection of dumbbells in weights ranging from extremely light to super heavy (if you belong to one). Plus, most people have a set of dumbbell they can use in their house, or can easily and cheaply get a pair. There are very few legitimate excuses for not being able to find a pair of dumbbells for your workout. As we all know, a workout you actually DO is more effective than one you don’t!

- A Dumbbell Workout Program BUILDS A Muscular, Athletic Body

When people want to change the way they look, most immediately think “cardio”. Their first mistake is thinking they’ll look great by ONLY losing weight (becoming smaller). Their second mistake is thinking cardio is the best way to transform their body. The fact is, most people need to simultaneously BUILD a muscular body and lose fat if they want an athletic physique. Doing both is the fastest way to total body transformation, and a proper dumbbell workout program builds muscles in all the right places.

-A Dumbbell Workout Program Burns Fat

Stripping of the fat covering your best, muscular body is essential for a noticeable change in your body. Rhythmic dumbbell exercise like swings and snatches simultaneously build muscle, improve heart and lung power and burn off fat. Plus, they create so much metabolic disturbance your body keeps burning fat long after the workout is over. And longer fat burning means more fat GONE!

But performing a workout program on a consistent basis, building muscle and burning fat are not the most important reasons a dumbbell workout program is superior for total body transformation. After all, you could say that about any type of resistance and cardio training program.

Here are the top 5 reasons a dumbbell workout program is superior for total body transformation…

- Dumbbell training takes advantage of the “bilateral deficit” where you can lift more weight with one limb because your body recruits more muscles. And more weight lifted and more muscles used means bigger, stronger muscles.

- Unilateral training, where you first do the repetitions with one limb and then the other, doubles the length of each set. This means you expend more energy and burn more fat.

- Every dumbbell exercise recruits the core muscles to stabilize the body and allow the limbs to exert force. This means EVERY exercise in the dumbbell workout program is a six-pack abdominal exercise.

- A properly structured dumbbell workout program is a simultaneous muscle building and cardiorespiratory endurance workout. You can get a great full body workout in less time.

- A dumbbell workout program not only helps you achieve your appearance goals as fast as possible, but improves performance as well. So, you’ll not only look great, but you’ll develop the physical abilities necessary to meet the challenges of work, sport and life with excellence.

So, you want to change the way your body looks as fast as possible? Do a dumbbell workout program!

But don’t get mislead into performing a bodybuilding type dumbbell workout program where you use light dumbbells to target small muscle groups. Do a full body dumbbell workout program that SIMULTANEOUSLY builds more, stronger muscle, burns more fat, strengthens your abdominal muscles, builds your heart and lung power and prepares you for life’s challenges. You’ll start seeing and feeling positive changes in your body you can use before you know it!

Extreme Dumbbell Fitness

Are you using dumbbells for your cardio workout? I thought not. You’re about to learn why dumbbell cardio is better than boring aerobic exercise for improving heart and lung power, burning fat and building a high performance, athletic body.

Workout programs traditionally are split into resistance training (like weight lifting) and cardio (like jogging, rowing or biking). Or these two types of workouts are done on separate days. And more often than not exercisers head for the treadmill, exercise bike or row machine for the cardio session. I don’t see people picking up dumbbells when it comes time to do their cardio workout.

What a shame!

Recently, trainers like myself are moving away from aerobic exercise and toward more high intensity exercise. Anaerobic exercise is high intensity exercise for short periods of time, repeated. Think of sprint intervals.

Evidence shows that anaerobic activity is better than aerobic activity for improving endurance, strengthening the heart and lungs and even burning fat. Not to mention it helps you become more athletic and preserves hard earned muscle. Unfortunately, not a lot of exercisers have made the switch because they have been programmed to do an aerobic workout in their “target heart rate zone”.

So, it comes as no surprise that the jump to dumbbell cardio workouts have not caught on. A dumbbell cardio workout is when you do a series of dumbbell exercises in a circuit with as little rest as possible between exercises. I also use the term “dumbbell intervals” because you alternate between periods of high intensity exercise and rest.

Dumbbell cardio is better than the normal aerobic workout most exercisers do for multiple reasons…

First, and the most simple reason, is you don’t need an expensive equipment like exercise bikes, row machines or treadmills. All you need is a set of dumbbells and you’re ready to go. This also is great if you work out in a crowded gym (yuk!), where the cardio machines are in constant use.

Second, dumbbell cardio gets your heart and breathing going using the ENTIRE body, not just part of the body like the legs. Your heart has to pump blood to the muscles of the legs, the core and the upper body. This prepares the heart for more real world activities than say just jogging.

Third, aerobic exercise goes against your physique building. Yes, it does burn fat while you are doing it… but it also sends a signal to your body that it wants to be lighter. This lead to the body sacrificing muscle as well as fat in the quest to become lighter. On the other hand, using dumbbell cardio sends the signal to get rid of fat, but in a way that preserves the muscles of your entire body because they are needed for the completion of the workouts.

So, the next time you are looking for a great cardio workout that actually helps you build a high-performance, lean, athletic body walk past the cardio machines and pick up a pair of dumbbells instead. Plus, you might just realize how effective dumbbells are as a complete workout tool. Give dumbbell cardio workouts a try instead of boring aerobic exercise.

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When most exercisers think of “cardio” they think of exercise bikes, treadmills and row machines.  For some reason, if the activity is not highly repetitive (boring), and without added resistance (weights), they don’t think it can benefit their heart and lung function. I’d like the chance to change your minds!

You see, you can use dumbbells as your “cardio” portion of the workout. I call these dumbbell intervals.  Yes, you are going to be lifting dumbbells… but check out your heart rate and increased breathing after doing these workouts.  You see, these are also workouts that improve heart and lung function.

****Sidebar****

So, now you know you don’t need some type of expensive equipment or brave the outside elements to get in a great “cardio” workout.  You can use DUMBBELLS! A lot of exercisers have access to dumbbell… but don’t use them to their full potential.

Once you understand that dumbbells can be used for cardio, it is my hope that you realize dumbbells are one of the most effective training tools you can use. When you want to get the most out of your dumbbells training, check out Extreme Dumbbell Fitness.

****End****

Open your minds to the benefits of using weighted resistance as your cardio.  I’ll think you’ll find like I have that it is an extrememly effective way to increase heart and lung power while burning tons of fat and building an athletically attractive body.

Click Here To Get Your Free “Random Dumbbell Intervals” Report

But what we found out on day 1 of wrestling season was that the weight training we were doing did NOT prepare us for the rigors of wrestling. If anything, the inflated muscles were a hindrance to our performance!  And after cutting weight to get to my weight class, those puffed up muscles were a thing of the past.

It made me wonder if those off season workouts were worth it!

But the problem was, at the time there was no one teaching any other forms of weight training besides bodybuilding type training.  So, year after year we would gather in my basement and commit the same mistakes.

One of the things that snapped me out of the bodybuilding mindset is the simple dumbbell swing. Here is a video I found if you don’t have any idea what I am talking about it…

dumb bell swings

And those are even done with a weighted vest.

Anyway, you probably won’t find this in any bodybuilding routine because it is not immediately relevant what muscles are trained.  And since muscle growth is the only concern of bodybuilders, not knowing the muscles makes doing the exercise pointless. But that is not the case if you want to use dumbbells to build an athletic body.

I’m of a different mindset now (one I wish I had know about in my bodybuilding days).  I believe the training of movements is more important than the training of muscles. Train to move better, and the muscles will take care of themselves.

Now, the dumbbell swing is pretty simple to understand. But once you start using it in your dumbbell workouts it just might wake up something you’ve been missing.  You might just start wondering what other dumbbell MOVEMENT exercises there are and how they can help you build your best body.

And that is the start of something great!

I think 99% of the dumbbell workouts people are doing are crap. Sorry, but that is what I think.  In my opinion, dumbbells are one of the best training tools out there, but most people don’t use them correctly.

I’m not talking about the specific mechanics of a specific exercise… I’m talking about exercise selection itself!

If you want to get the best use of your dumbbells, then I suggest you check out: Superior Dumbbell Workout

Dumbbell swings are only one of many dumbbell exercises you should be doing. And the sooner you get away from using dumbbells like bodybuilders are using, the better.  I think when you see the way I use dumbbell you’ll realize you’ve been missing out!

Superior Dumbbell Workout