1 Dumbbell Workouts

1 Dumbbell Workouts© Travel Fit Workouts 1 Dumbbell Workouts © Travel Fit Workouts 1 Dumbbell Workouts About Simon Dainton and ‘Travel Fit Workouts’ Hi! I’m Simon Dainton, Certified Strength and Conditioning Specialist (CSCS), creator of ‘TravelFitWorkouts.com, author of fitness books, and article contributor to Health Magazines and Fitness Websites worldwide. With over 11,000 Personal Training sessions under my belt, I’ve been lucky enough to work with a wide variety of clientele, from everyday men and women like you, to celebrities, rock stars and athletes. My day-to-day business involves working with musicians to get them ‘Stage Ready’ for Touring: www.rockstagefitness.com With my ‘Travel Fit Workouts’ books, I've developed a series of short, quality fat loss workouts for men and women with limited equipment or space to exercise. Each book uses a good mix of bodyweight and resisted exercises, sometimes just bodyweight alone. Continuous variety makes for a great fitness programme, ensuring you fresh challenges and consistent results. My ‘1 Dumbbell Workouts' programme is just one of those exciting challenges, designed to take your fitness and exercise programme to another level! By continuing to study the latest training techniques and nutritional research, I'm able to help improve your health and fitness, as well as your physical and mental performance. So, it’s time to workout effectively and quickly. I hope you enjoy ‘1 Dumbbell Workouts’! Your friend and coach, Simon Dainton Dip PT, CSCS Check out some of my other workout challenges at www.TravelFitWorkouts.com 1 Dumbbell Workouts © Travel Fit Workouts DISCLAIMER You must get your doctor or physician’s approval before beginning this exercise program. The recommendations and instructions within this book are not medical guidelines, but for fitness education purposes only. Be sure to consult your medical practitioner before starting this program, if you have a medical condition or injury that might contraindicate physical activity, or if you are taking medication. This program is designed for healthy individuals 18 years and older only. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. All forms of exercise pose some inherent risks. The publisher advises readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that any equipment used is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. Don’t lift heavy weights if alone, inexperienced, already injured, or fatigued. Ensure, for all exercises, that you’ve been shown the proper technique by a certified personal trainer or strength and conditioning coach. Always perform a warm-up before your workout, and ask for instruction and assistance when lifting. If you experience light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a doctor. ALL RIGHTS RESERVED No part of ‘1 Dumbbell Workouts’ may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system, except for personal reference by you, the purchaser. E-books are protected worldwide under international copyright and intellectual property law, the same as printed books, recorded material and other literary works. You May NOT give away, sell, share, or circulate this E-book or any of its content in any form. The copy of ‘1 Dumbbell Workouts’ you have purchased is for your own personal use. Copyright infringement, trademark infringement and theft of intellectual property are serious crimes. ‘1 Dumbbell Workouts’ is a trademark of Rock Stage Fitness Ltd Copyright © 2002-2013 Rock Stage Fitness Ltd - Simon Dainton 1 Dumbbell Workouts © Travel Fit Workouts Here are my top safety tips to help ensure you enjoy this book For your safety, progression and continued enjoyment, it’s really important that you train sensibly, with control, and don’t attempt to overdo things. We all know how easy it is to be over-enthusiastic! 1) Make sure you read and fully understand the exercise descriptions offered. Practice each exercise and ensure you have good technique before attempting a whole circuit, round or set. Always get personal instruction from a certified trainer if you are unsure of anything in this programme. 2) If you’re not sure of technique, re-read the instructions to make sure you’re doing things correctly. 3) Don't do anything that hurts or doesn't feel right. If you’re struggling, reduce the number of reps / time for each exercise. If you need extra recovery within the workout or between workouts, don't hesitate to take it. 4) Whenever you start a NEW programme like this, use lower intensity than normal. Be aware you may experience extra soreness at first, because of new exercise challenges. Do so even if you’ve exercised in the past. The new exercises and new style of movements will cause muscle soreness even from workouts you think "look easy" 5) Never miss out your warm-up. Use the bodyweight warm-up in this programme and adapt it over time if necessary. 6) If you want to start any of the ‘Travel Fit Workouts’ programmes but think or know you have an injury, consult a qualified therapist or specialist to rehabilitate your injury before starting. Check also with your doctor before starting any new exercise or diet programme. 7) All high impact exercises (jumps, leaps, squat thrusts, burpees etc) should be done on softer surfaces such as carpet, wooden floors or grass. Do not attempt any of these exercises on concrete or tarmac, as injury is more likely. The ‘1 Dumbbell Workouts’ Workout Guidelines • Train no more than 3 days per week • Perform all workouts as prescribed • Finish each workout with stretching • Start every workout with a thorough warm-up General Bodyweight Warm-up Circuit (Complete 1 Round) 01) Hip Stretch and Reach 20 seconds each side 02) Cat and Dog 05 reps 03) Floor Bridge 08 reps 04) Hip Crossover 20 seconds each side 05) Arm Crossovers 06 reps per side 06) Push ups (knees or toes) 08 reps 07) Knees to Elbows 05 each side 08) Leg Swings 08 reps per side 09) Waiter’s Bow 08 reps 10) Plank 30 second hold > Jog on the Spot 20s 1 Dumbbell Workouts © Travel Fit Workouts Here’s the equipment you’ll need to complete these workouts: A workout mat: Use a simple yoga mat if you like, so long as it has grip on one side, to prevent slipping. Alternatively, for extra cushioning, you might want to invest in a thicker gym quality mat, both available from online gym equipment stores. A Swiss Ball: You tend to get what you pay for with exercise balls. Anything costing around £10-12 ($20-25) is going to be made of rubber that’s too thin, which will mean that it will handle less weight and become ‘saggy’ and deflated very quickly. By spending a bit more, £20-25 ($35-50), you want to look for one that is burst-proof. This will ensure that should there be an accidental puncture, the ball will not explode but deflate slowly. Your ball should be able to withhold a weight limit of up to 500 lbs. Dumbbells: Again, to ensure safety, it’s important that you buy or use proper dumbbells in your workouts. While it might be convenient to use adjustable screw-fitting dumbbells, they take too long to adjust and reassemble between exercises, and they are less stable than the standard moulded type. Ideally you’ll want to buy at least 2 or 3 pairs of dumbbells of different weight increments; one pair heavy, one pair medium, and one pair light. If your budget will stretch, you might want to consider a multi dumbbell system like the PowerBlock - a compact and easy to use quick change dumbbell that gives you access to a whole rack of dumbbells at home in the space of just 1 pair, and at a fraction of the price of conventional dumbbells. www.powerblock.com A Foam Roll: This simple piece of foam is great for stretching and ironing out your muscles before or after a workout, helping you to recover and reduce post-workout soreness or tightness. 1 Dumbbell Workouts © Travel Fit Workouts 1 Dumbbell Workouts Burn Fat and Gain Muscle without Cluttering up your Home! You take them for granted when you’re a gym member, but as a converted home exerciser you’ll soon realise just how expensive a full range of dumbbells can be, so you want to keep cost, not to mention storage space, to a minimum. Quite rightly, you want to get the most amount of use from the dumbbells you do have before you face the expense of buying heavier ones. Working out at home with less equipment means you need to remain challenged, and these 1 Dumbbell Workouts will help you achieve that, while testing your body in a way it may never have experienced before. Using 1 dumbbell for familiar exercises – and those that may well be new to you – is more of a challenge than most people think. You don’t always have to use heavier weights to test and strengthen your body. Holding, lifting or carrying 1 Dumbbell for exercises puts your body off-balance. With 2 dumbbells the weight is evenly distributed, but with 1 you start to use one side of the body at a time, forcing your body to address any muscular imbalance or weaknesses you might have. In this way your body has to work harder, causing more muscles to come into play and therefore increasing your overall calorie burn. We call these exercises ‘unilateral’. Very rarely in everyday life do you even out the loads you carry, like a laptop case, a suitcase, shopping bags, handbags or even children. By using 1 dumbbell workouts your body will prepare you for everyday chores, making you more conscious of your movement and more prone to resisting low back and shoulder pain. The added benefit of these workouts is that they’re the most efficient method to burn fat, improve posture, test your abs and balance, and help you obtain that much coveted flat or washboard stomach, depending on whether you’re a girl or a boy. So, resurrect those dumbbells from the closet or under the bed and prepare to work harder with less! 1 Dumbbell Workouts © Travel Fit Workouts The Workouts • Perform Workout 1 on Day 1, Workout 2 on Day 3, Workout 3 on Day 5. • Begin your workout with a suitable warm up. • Perform 1 set of A1, rest up to 60 seconds, then perform 1 set of A2, rest again, and then 1 set of A3. Rest for 1 minute, and then repeat the cycle. Then move on to the B and C exercises in turn. • If you have time, or the ability, you can attempt 3 sets of each exercise in total. • Focus on your breathing and concentrate on technique. • Finish each workout with appropriate stretches. Workout 1 Day 1 “Solo” Exercise Weight Reps Sets Rest Tempo (kg) A1 Goblet Squat 12 2-3 30-60s 2-1-2 A2 Single Arm Row 10-12 e/s 2-3 30-60s 2-1-2 A3 Single Arm Overhead Press 08 e/s 2-3 30-60s 2-1-2 B1 Ball Pullover 12 2-3 30-60s 2-1-2 B2 Side Lunge Curl 08 e/s 2-3 30-60s 2-1-2 B3 Sit and Reach 08 e/s 2-3 30-60s 2-1-2 Workout 2 Day 3 “One” Exercise Weight Reps Sets Rest Tempo (kg) A1 Offset Reverse Lunge 08 e/s 2-3 30-60s 2-1-2 A2 Floor Chest Press (Single Arm) 10 e/s 2-3 30-60s 2-1-2 A3 Suitcase Deadlift 10 e/s 2-3 30-60s 2-1-2 B1 Goblet Step Ups 08 e/s 2-3 30-60s 2-1-2 B2 Swing 20 2-3 30-60s 2-1-2 B3 Push Press 08 e/s 2-3 30-60s 2-1-2 1 Dumbbell Workouts © Travel Fit Workouts The Workouts • Perform Workout 1 on Day 1, Workout 2 on Day 3, Workout 3 on Day 5. • Begin your workout with a suitable warm up. • Perform 1 set of A1, rest up to 60 seconds, then perform 1 set of A2, rest again, and then 1 set of A3. Rest for 1 minute, and then repeat the cycle. Then move on to the B and C exercises in turn. • If you have time, or the ability, you can attempt 3 sets of each exercise in total. • Focus on your breathing and concentrate on technique. • Finish each workout with appropriate stretches. Workout 3 Day 5 “Unity” Exercise Weight Reps Sets Rest Tempo (kg) A1 Goblet Bulgarian Lunge 06 e/s 2-3 30-60s 2-1-2 A2 SA Bent Over Row 06 e/s 2-3 30-60s 2-1-2 A3 Russian Twist (Floor / Ball) 08 e/s 2-3 30-60s 2-1-2 B1 SA Clean Curl and Press 10 e/s 2-3 30-60s 2-1-2 B2 Wood Chops 08 e/s 2-3 30-60s 2-1-2 B3 Single Arm and Leg Deadlift 08 e/s 2-3 30-60s 2-30-2 1 Dumbbell Workouts © Travel Fit Workouts How to Get Plenty of Variety in Your Fitness Program, and Face New Challenges on a Regular Basis, At Home or Away, With Our Fat-Burning, Strength Gaining, Quick Workouts... Now you can get your hands on an ever-growing number of fast, fat blasting travel workouts, developed and tested with my own Personal Training clients to deliver quick and impressive results, many without the need for a fully-equipped gym. You’ll be able to download, print, and use dozens of Travel Fit Workouts to help you reach your fitness and fat loss goals. To see the latest workouts for yourself, feel free to visit: www.TravelFitWorkouts.com ‘Like’ us on Facebook Keep up with the latest news on Twitter Testimonials “Thanks Simon, I’ve really enjoyed using your workout programmes to keep my training constantly changing. The challenges are always fresh, and every time I download the next book I’m never quite sure what you have in store next, but I’m always pleasantly surprised, and tested by the workouts! Jane Morgan, 32, Guildford, UK "I’m amazed how you constantly create such short, effective workouts that not only challenge us but keep us enjoying exercise! My favourites are the Resistance Band Workouts and the ABS-5 Book. It just goes to show how much you can achieve at home with no gym!" John Turner, Hoboken, New Jersey