So today I am bringing you a Live Raw version of my wife Angela and I performing a dumbbell circuit from my upcoming soon to be released program.
Although there is no coaching (it’s just my MEVO video camera on us) you can train along side us. The video only shows one round, but we ended up performing 3 rounds with 1-minute rest in between.
Here is the Dumbbell Workout that we did using hybrid movements to tackle the entire body. The weight we used varied from 20 – 45lbs depending on the exercise.
Perform each exercise for 30 seconds of work followed by 15-second rest one after the other for 2 straight rounds. (That’s 1 set) – Rest 1 minute and repeat for 3 full sets.
DB Alternating One Arm Clean and Press to Squat and Press
DB Renegade Row Push Ups
DB Reverse Lunge to Bicep Curls
DB Alternating Snatch to Burpees (no push up)
Check out the video below to see one round
Looking for a way to finish off your workout and ensure you see maximum results? Finishers are an excellent way to do so. A finisher is a short series of exercises designed to bring your body to a state of full fatigue, in other words, finish you off.
Consistently adding these to your workout program will train your body to resist fatigue, maintain better overall endurance, and see faster results.
What are the benefits to finishers?
Here are just a few to consider.
Greater Metabolic Burn
Want to burn fat to get leaner? Finishers will definitely help. As they are so intense, they’ll help drive your metabolic rate upwards for up to 48 hours after your workout session, ensuring that you maximize your fat burning potential.
Improved Muscular Strength
This finisher involves an element of resistance and while you may not be lifting maximum weight, you are still lifting enough weight to really challenge yourself. This, at the end of the day, can lead to superior strength gains.
Then when you do go to lift your heavy weight again, you should find that you are stronger as you’re fresh. Pushing through that fatigued state to get the weight up will provide excellent transfer over benefits.
Enhanced Cardio Output
Let’s face it, hours on the cardio machines suck. With finishers, you can avoid that. This 10 minute workout will get your heart rate elevated and keep it there the entire time. Since it is so intense, you’ll actually see more fitness benefits than if you had done a full 60 minutes at a moderate pace on one of those exercise machines.
Great As A Stand-Alone Session
Even better is that this finisher protocol can also be used as a substitute for an entire workout on those days when you’re really short on time. While obviously you don’t want to get in the habit of skipping your standard workouts, if you are very busy and are tempted to skip the session altogether, a finisher can be a great way to avoid that.
Since it takes just 10 minutes and still allows you to get some exercise in, it’s an optimal way to stick with your fitness plan and continue to see results.
Ready for the protocol? Here’s what you need to do.
Your 10 Minute Finisher Workout
For this finisher workout, you can choose any dumbbell based exercises, provided they are compound in nature. This means no triceps kickbacks allowed.
Instead, choose exercises shoulder press, dumbbell push-ups, squat and press, squats, deadlifts, rows, lunges, dumbbell burpees, split squats, alternating dumbbell snatches, or step-ups.
What you’ll do is choose four exercises that you’ll use for this circuit and then complete 10 reps of each exercise, moving from one exercise to the next. Take as little rest between the exercises as possible.
Continue on in this manner until the 10 minutes is up. Note that there are no scheduled rest breaks in this 10 minute cycle. This said, if you do feel like your form is going, pause briefly and then start up again. Never sacrifice good form.
Try this next time you’re finishing up a workout or short on time. You won’t be disappointed.
Need Metabolic Workouts that will help you burn fat and build muscle at the same time. Click HERE and go to the Next Page
300 Workout Dumbbell Edition for 2015. Great challenge workout to help build muscle, strength endurance and mental toughness. Try this “300 Workout” challenge
Perform each exercise for the prescribed reps one after the other with little to no rest in between. Make sure to set up your timer so you can time the length it takes you to Get It Done!
1. Racked Front Dumbbell Squats – 40
2. Alternating DB Floor Press – 50 (25 per side)
3. DB Renegade Rows 30 (15 Per Side)
4. DB Jumping Lunges – 30 (20 per side)
5. One Arm Push Press (Right) 20
6. One Arm Push Press (Left) 20
7. Bent Over Staggered Rows 30 reps (15 per leg)
8. Goblet Jump Squats 30 reps
9. DB Swings 50 reps
Demolition Dumbbells – Intermediate – Advanced
Burpee – Burpee workout using dumbbells. This is a burpee finisher using dumbbells. Adding resistance makes the burpee exercise more metabolic and also increases the intensity
Perform all 5 exercises for 45 seconds of work followed by 15 seconds rest one after the other for 2 straight rounds
Complete one after the other for 2 rounds and a total of 10 full Circuits Total Workout Time 10 Minutes.
FUNK GYMBOSS TIMER: – http://www.tinyurl.com/funk-gymboss
Demolition Dumbbells – Intermediate – Advanced
1. Dumbbell Burpee Thrusters with Push Ups
2. Dumbbell ManMakers – Clean-Squat-Press-Burpee-Push Up
3. Dumbbell Burpee with Jump
4. Dumbbell Burpee Curls
5. Double Burpee Dumbbell Snatch
Funk Roberts Metabolic Conditioning Circuit using dumbbells only to help you burn fat and build lean, hard muscle. Tap into your HGH – Human Growth Hormone with this workout to help burn more fat, increase strength and build muscle.
Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other. Complete all 10 exercises and repeat for 3 full rounds. Warm up before and stretch after you are complete.
Exercise List – Dumbbell (DB) – Weight indicated is what I used during the intervals
1. DB Skier Swings – 45lbs
2. DB Push Ups – 35lbs
3. DB Thrusters – 35lbs
4. DB V-Up Press – 15lbs
5. DB ManMakers – 35lbs
6. One Arm Renegade Row L – 35lbs
7. One Arm Renegade Row R – 35lbs
8. DB Split Squats – 25lbs
9. DB High Pulls – 35lbs
10. DB Goblet Squats – 35lbs
Video Shot at Primal Movement Fitness in Toronto