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This is a great exercise to do at home or at the gym to build your abs and lower back muscles. Gives your entire upper body a good workout.

If you’re looking for a good home workout, this is a place to start. I hope that by putting these videos online, I can show you that you can have a great home workout without weights or equipment.

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Here you can find tons of push up variations that will help you rip up your chest and increase strength in your upper body.

This is a great workout to do when you don’t have access to a gym, or you don’t have time to go. You only need your body weight, and you can get a really great chest workout in.

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Here’s an INSANE lower abs exercise for advanced guys with good core strength, and a good pound-for-pound strength.

In this video, I show you another simple yet effective workout to do from home. I use a few of my favorite pushup variations in this one, as well as a simple dumbbell exercise to work your shoulders.

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Here’s the latest Afterburn Training cardio that the Six Pack Shortcuts crew has been doing after our weightlifting workouts. It’s crazy intense, but real simple to learn. And it only takes 8 minutes!

Combining this workout with heavy compound weightlifting is a great way to trigger fat loss through the Afterburn Effect. It’s also good to do on its own, but do it after a weightlifting workout and you’ll see how intense the Afterburn Effect is!

Here’s how you do it:

Each exercise is 30 seconds, then you rest for 30 seconds. You can keep track with a regular stopwatch or clock, but the best way is a GymBoss timer. You can pick one up at gymboss.com.

If you’re doing it after your weightlifting, do each exercise once (6 minutes total.) If you’re doing it as a workout by itself, cycle through each exercise 3 times (18 minutes total.)

The exercises:

1. BURPEES
2. JUMPING KNEE TUCKS
3. SPIDERMANS
4. PRONE COBRA
5. SPRINT IN PLACE
6. HIGH KNEES
7. MOUNTAIN CLIMBERS
8. SIX PACK WIPES
9. IN AND OUT PUSHUPS
10. KNEE TO ELBOW PLANKS
11. DOUBLE PUMP JUMPING SQUATS
12. JUMPING LUNGES

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In this video, Dan, Virginia and Mike demonstrate the full Day 6 workout of Insane Home Fat Loss. This workout can be done anywhere and requires no equipment…but a workout towel.

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Another great video from Mike Chang!

Hey… what’s up!

In this episode, I bring you an ab workout that will get your core ripped with multiple KILLER abs exercises.  And all you’ll need to do this exercise is one light dumbbell!

Here’s how it goes:

FEET TO SKY CORKSCREWS – 10 REPS EACH SIDE: Start squatting down, with the dumbbell over your right foot. Twisting from your core, throw the dumbbell over your left shoulder like your are tossing a bucket of water.

It’s CRITICAL for this exercise that you are using your abs to initiate the movement, and not just using the momentum from your legs to move the dumbbell. Otherwise, it’s just a crappy leg workout. Twist with your core though as much as you can, and you’ll be getting a killer ab workout.

FIGURE EIGHTS – 20 REPS: Hold the dumbbell in front of you, and move it in a figure 8 pattern. Again, this exercise will be VERY easy if you just do it with your arms, but be sure not to do that. Hold your arms straight, and move the dumbbell around by twisting your core.

Keep the dumbbell in front of you as you do this exercise — try not to let it go in back of you. This leads to involving other muscle groups, and takes the “work” off your abs and core.

HOW TO PUT IT ALL TOGETHER: Do five rounds, each round consisting of one set of corkscrews and one of figure eights. You’ll be doing five sets of corkscrews and five sets of figure eights altogether, with no rest in between sets.

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This is a GREAT way to hit your abs with a “twisting” motion, which will stimulate them in a much different way than regular crunches or sit-ups. You should really be feeling your abs after this, AND the rest of your body as well! Although this is mainly an ab workout, you’ll also feel your legs, back, arms, chest and shoulders being worked.

It’s a better workout for your abs than crunches or sit-ups AND you get a sick total body workout as well.

Try it out at home, and let me know how you did in the comments!

I’m not surprised people are confused. Walk into any gym today and you’ll be overwhelmed by the shiny machines and fancy equipment. It is easy to start believing you need all this equipment to meet your fitness, fat loss and physique building goals. But in my opinion, a full body dumbbell workout can do everything those expensive machines do, better!

Just so we’re on the same page, let me start by saying you don’t need a gym full of fancy equipment to get fit, burn fat and build the type of body that turns heads. You don’t even need to join a gym at all. A full body dumbbell workout, dedication and consistency are all you need.

First of all, did you know you can get an excellent full body workout using only dumbbells?

Yes, that’s right. You can use dumbbells for more than curls and flies! I know it sounds crazy, but if I hand someone a dumbbell, the first thing they do is try to curl it. I hand it to them, and without thinking, the curling motion begins. But these limited motion exercises using small muscle groups are not the only reason to use dumbbells. As a matter of fact, if you are only using dumbbells for a limited amount of exercises, you’re missing out on their true potential.

When I say, “full body dumbbell workout”, here is what I mean:

- Dumbbells are the only piece of equipment used.

- Upper body, core and lower body are all worked.

- The heart and lungs are also involved

With dumbbells, you can perform workouts that involve all the big, major muscle groups AND the cardiorespiratory system. You can train both muscles and the heart and lungs at the same time. So when I say “full body” I mean full body.

Compare this to “bodybuilding” style workouts that split the body into small muscles and focuses on training each muscle separately. And forget about getting a heart and lung workout. You’ll have to do that separately!

The truth is, there are many different types of dumbbell exercises. There are grinding strength exercises, explosive power exercises and rhythmic exercises requiring both incredible strength and endurance. Each type of exercise can be arranged into a full body dumbbell workout that simultaneously improves fitness, burns fat and builds strong muscles.

The secret to reaching your goals is to get the most out of your training equipment and training time. So, don’t overlook the power of full body dumbbell workouts. If you have access to a set of dumbbells, you have everything you need to get a great workout. And you don’t even need to drive to the gym!

Coach Eddie Lomax, author of Extreme Dumbbell Fitness, invites you to learn the hidden secrets of dumbbell workouts. A full body dumbbell workout awaits you!

A properly structured dumbbell routine is a powerful tool to help you reach your fitness, fat loss and physique building goals. Just make sure you don’t take the word “routine” too literally. There should be nothing routine about your dumbbell routine.

Getting in shape, improving fitness and changing the way we look (for the better) are all reasons people begin to exercise. And many people settle on a dumbbell routine to get the results they want. I can understand why. Dumbbells are an excellent tool for building muscle, burning fat and improving cardiorespiratory endurance.

However, I have one suggestion.

Don’t make your dumbbell routine TOO routine!

You see, your body adapts. In order to get your body to improve you place stress on the body. This is what a dumbbell routine is designed to do, stress your body and force it to adapt. But once the body makes the necessary adaptations, you must increase or change the stress for further improvement to occur.

Anyone who has worked out before knows you body starts to change quickly when you start a new workout program. But then the improvements slow down, and eventually you reach a plateau where it seems all improvements have stopped forever. This is a very dangerous time in your exercise journey, because the lack of improvements often leads to quitting all together.

So, when you start a dumbbell routine, or any workout routine for that matter, keep in mind that the effectiveness of the routine is short lived. In order to progress, you must plan ahead and know how you are going to change the workout routine to keep the improvements coming. Do it right, and your fitness, fat loss and physique building goals are just around the corner. Do it wrong, and you’ll be wasting your dumbbell training time and miss out on all the benefits.

Here are some ideas to keep your dumbbell routine fresh and effective:

1) Use different types of dumbbell exercises.

Not all dumbbell exercises are created equal. There are grinding “slow” lifts great for building strength. There are explosive “quick” lifts great for boosting power and burning fat. And there are combo dumbbell matrixes which are great for full body strength and conditioning, fat loss and mental toughness. Make sure your dumbbell routine uses all of these different dumbbell lifts and keep switching exercises every so often.

There are a lot more you can do with dumbbells than curls, flys and triceps extensions!

2) Use different types of dumbbell routines.

Dumbbells are one of the most versatile pieces of training equipment in existence. Don’t limit their use to the typical 3 sets of 10 reps, rest for 1 minute between sets routine. How about doing a super-set dumbbell routine? How about timed circuits? There are many different ways to structure your dumbbell routine.

Don’t just do the same routine over and over again and miss out on the creative dumbbell workouts you can do!

Sadly, I see men and women do dumbbell routines made up of the same old exercises and performed in the same way every time. While this may be fine when you first start, you’ll soon discover the results of your training soon dwindles.

And I don’t know about you, but I want to get RESULTS from my training. I want to improve the way my body looks, feels and performs by building muscle, burning fat and increasing heart and lung power. So, break out of the routine of your dumbbell routine and keep the results coming!

Coach Eddie Lomax, author of Extreme Dumbbell Fitness, invites you to explore the body transforming power of a proper dumbbell routine and learn the hidden secrets of dumbbell workouts.

I’m going to share with you a dumbbell exercise you can use for combined strength, endurance and fat loss. For most of you, the concept of using one exercise for multiple effects is foreign. This is because most people take a SINGULAR approach to training.

- Lifting weights is for strength

- Running on the treadmill is for cardiorespiratory endurance

- Stretching is for flexibility

- And so on

While using the dumbbell for strength or muscle building is commonplace, using the dumbbell to get a great cardio boosting workout, or for burning off large amounts of unwanted fat probably hasn’t occurred to most of you. This is unfortunate, because combining strength, cardio and fat loss into one quick workout involving dumbbells produces fitness improvements you can USE in everyday life, and physical changes you can SEE in a short amount of time!

Dumbbells can be using for two arm exercises, one arm exercises or in a alternating manner. (By the way, many real world activities are performed this way!) This improves your ability to perform a great variety of sport, work and life activities with excellence.

Combining strength, cardio and fat loss into one dumbbell workout teaches the body to perform as one complete unit while performing strength movements that require the back up of a strong heart and lungs. This creates a more resilient body able to perform a variety of activities stronger, better and longer. Isn’t this why you train?

How many of you have been on a fitness program of some sort, only to become tired and winded when performing an unrelated life activity? While you may be able to run on the treadmill for 10 minutes with ease, lifting a box and climbing a flight of stairs wipes you out! Could it be that your fitness efforts are not translating into real world benefits you can use to improve your ability to live life to the fullest?

Time for an example:

No matter how much I try to explain that dumbbell exercise can be used for cardiorespiratory improvement and fat loss, or how much better this form of training is to prepare for real world activities… some people just won’t get it!

So try this… Do 10 minutes of this dumbbell exercise: 2 Handed Dumbbell Swings.

*** Disclaimer***

This and any form of exercise should only be attempted if you are given clearance by your doctor. Do not attempt this if you have a history of heart problems. Immediately stop the exercise if you feel feint, lightheaded or feel any pain or tightness in the chest. Above all else, use common sense. Coach Eddie Lomax, the Optimum Fitness Network LLC, or anyone associated with them are not responsible for any injuries or damage resulting from attempting anything in this article. Attempt at your own risk.

DB Two Handed Swing

Starting Position: Grasp one dumbbell with both hands and squat down with a wide stance so the dumbbell hangs between your legs. Keep your chest out, head up and the natural curve of your lower back.

Action: Swing the dumbbell back through your legs and reverse the direction by forcibly extending the knees and thrusting with the hips to swing the dumbbell outwards. The movement of the dumbbell comes from the explosion and snapping of the legs and hips, not arm strength. Your arms just guide the dumbbell in an arching motion.

When the dumbbell reaches about shoulder height, guide the dumbbell back along the same path to the Starting Position, immediately letting the dumbbell swing back through the legs in preparation for the next repetition. Remember, you are squatting down by lowering your hips and bending at the knees, you are NOT bending over.

Breathing: Keep your core tight throughout the entire exercise, exhaling through pursed lips on the way up and inhaling through the nose on the way down.

Directions: Set a timer for 10 minutes. Pick a dumbbell that you can swing with good form, but that provides some resistance. Start swinging the dumbbell, stopping to rest only when needed. Try to get as many repetitions done with good form in the 10 minute time period.

What will happen?

If you chose the correct weight, performed the exercise correctly and rested as little as possible, what you’ll have figured out is that you just got a full body workout that used a wide variety of muscles, got your heart pounding and your chest heaving and burned off a huge amount of calories. You see… you got your heart rate and breathing rates up using a strength exercise! And that was just with ONE exercise!

Just imagine what you can do with a full dumbbell workout program designed for simultaneous strength, endurance and fat loss?

Coach Eddie Lomax reveals the hidden secrets of dumbbell training on Extreme Dumbbell Fitness. See what you’ve been missing and start getting the most from your dumbbell workouts. Build you best body with dumbbells now.