DUMBBELL-BENCH WORKOUT 3 (ADVANCED) The advanced version of the Dumbbell-Bench Workout 3 adds cardio exercises in between each set. A strong base of strength, conditioning and experience is strongly encouraged prior to attempting this routine. Minimal equipment is required for this workout—1 or 2 sets of dumbbells and a bench or box to step up [...]
MEDICINE BALL WORKOUT 2 (ADVANCED) The advanced version of the Medicine Ball Workout 2 adds even more dynamic movements to an already dynamic workout. This version of the workout incorporates more core, more cardio and a few explosive movements! This workout consists of a circuit of 6 exercises performed for 15-20 reps with no break [...]
MEDICINE BALL WORKOUT 2 The Medicine Ball Workout 2 consists of a circuit of 8 exercises performed for 15-20 reps with no break in between each exercise. After completing each circuit take a 30-60 second break. Use this break to take a sip of water and record your weight, reps and any additional comments from [...]
DUMBBELL-BENCH WORKOUT 3 The Dumbbell-Bench Workout 3 is comprised of exercises that incorporate basic strength training exercises. Minimal equipment is required for this workout—1 or 2 sets of dumbbells and a bench or box to step up onto. Pick dumbbells that you can use comfortably for each exercise. If you are not sure how which [...]
DUMBBELL TIMED FULL BODY WORKOUT 1 The Timed Full Body Workout 1 is a series of 6 dumbbell exercises done for a designated number of reps for as many sets a possible in a round. The length of time per round varies on your fitness level. For example, a beginner level workout would start with [...]
BODY WEIGHT TIMED FULL BODY WORKOUT 1 The Timed Full Body Workout 1 is a series of 8 calisthenic exercises A calisthenic exercise uses your body weight as resistance. Each exercise is done for a designated number of reps for as many sets a possible in a round. The length of time per round varies [...]
DUMBBELL-BENCH WORKOUT 2 (ADVANCED) The advanced version of the Dumbbell-Bench Workout 2 adds plyometric exercises in between each set. These exercises are also dynamic movements as they use multiple joints and incorporate several different muscle groups simultaneously. These plyometric exercises are explosive, power based exercises that work on cardiovascular conditioning. A strong base of strength, [...]
DUMBBELL-BENCH WORKOUT 2 The Dumbbell-Bench Workout 2 is comprised of exercises that incorporate dynamic movements: exercises which use multiple joints and incorporate several different muscle groups simultaneously. Each exercise requires full body coordination as it requires activating muscles in your upper body, lower body and core. This is an excellent workout for anyone who does [...]
DUMBBELL SQUAT SWINGS Start with a wide squat stance holding one dumbbell with both hands between your legs. Squat down to the bottom of a squat and as you rise up, raise the dumbbell up to shoulder height. Once at the top of the squat with the dumbbell out in front of you, drop down [...]
DUMBBELL-BENCH WORKOUT 1 The Dumbbell-Bench Workout 1 is a great workout if you travel often as many hotels have dumbbells and a bench in their fitness centers. I have given variations of the dumbbell and bench workout to clients who travel and need something simple, efficient and effective. It is an effective full body workout [...]