Yesterday I shared with you the body weight only, full body fat loss workout I performed right in my hotel room on Wednesday.  

As you know, I love bodyweight workouts simply because you can do them anywhere and there really is no excuse not to workout. They truly are perfect for ultra-busy, time crunched people. (By the way, I’m also in the process of looking at this truly hard core bodyweight system called TACFIT Commando. From what I’ve seen thus far, it’s definitely worth a look).  

Today I’m going to share with you the killer dumbbell workout I did this morning. As promised yesterday, I’ll aslo share with you the smoothies I’ve been drinking to help stay cool and healthy in this 95 degree South Carolina heat. In fact I’m drinking one now as I type this….mmmm.   

So on to the workout…  

This is another 18 minute full body workout. If you found yesterday’s workout difficult you might need to rest for more than a minute between rounds for this one since this workout is more difficult than yesterday’s. This is actually one of my favorite full body workouts because it includes variations of all the “old school” power movements (chest press, shoulder press, deadlift and squats). This is also a great abs amoxicillin and ampicillin and core workout as you’ll need to really use your core muscles to stabilize your body while performing the movements.  

Remember, when performing a full body workout focused on fat loss, it’s important to hit all the major muscle groups (chest, shoulders, back and especially legs) and that’s exactly what I’m doing here. Try not to worry so much about the smaller muscles (biceps, triceps, calves, etc). By engaging the larger muscles in your body you’ll really rev up your metabolism and get that fat burning furnace going. As you’re performing these movements the smaller muscle groups will also be stressed and grow. Additionally, as you start getting leaner, your muscular definition will increase without the need to work the smaller muscle groups.  

As a reminder, here is the protocol I followed yesterday. The protocol remains the same today:  

I performed 3 five minute rounds of 50-10 intervals. That’s 50 seconds of intense work (with proper form of course) followed by 10 seconds of rest. After one five minute interval, I rested one minute and started again until I finished a total of three rounds.  

The key to doing this successfully is to NOT use a stop watch or wrist watch. That totally takes away from the rhythmn of your workout. Instead You can use the GymBoss to do this or you can try this site: http://www.beach-fitness.com/ tabata/.  

Remember, it’s key to:  

• Perform as many repetitions as possible in the 50 seconds.
• Focus on form, making sure you do each rep correctly.

OK, on to the workout. First I did a quick warmup of:  

• Jog in place with across the body arm swings for 30 seconds
• Prisoner Squats: 25 
• Arm circle swings for 30 seconds (15 each way)
• Neck Rotations for (10 clockwise, 10 counter clockwise)
• Pushups: 25

 Then I performed the following five exercises in the manner decribed above:  

1. Dumbbell buy generic levitra Power Squat
2. Dumbbell Chest Press (on floor or on stability ball if you don’t have a bench)
3. Stability Ball Roll-Ins
4. Single-Arm Overhead Dumbbell Press
5. Dumbbell Deadlift

In case you don’t know depakote prescription prices how to do some of these exercises, here is the description below:  

Dumbbell Power Squat  

Hold the dumbbells your sides, feet shoulder-width apart with your back straight and your knees slightly bent. You should be looking straight ahead.  

While keeping your back in its natural alignment, lower buy generic acomplia your body slowly (imagine you were sitting back into a chair) until your upper thighs are parallel to the ground.  

Pause there for a second and then explode upwards onto your toes (think calve raises) and shrug your shoulders.  

Dumbbell Chest Press (on stability ball)  

Begin by sitting on the stability ball with your feet flat on the ground. Hold medium-weight dumbbells in your hands and rest the weights on your thighs.  

Walk your feet forward and roll your upper body down the ball until the ball is supporting your upper back. Your feet should be pressed firmly against the floor and your upper legs and torso should be parallel to the ground.  

Lift the dumbbells and extend your arms toward the ceiling, but do not lock your elbows. Exhale as you push the weights away from you.  

Inhale as you lower the weights over your chest. Your elbows should move to the sides of your body and your upper arms should drop no lower than parallel to the ground.  

Stability Ball Roll-Ins  

This is a popular stability ball abdominal exercise. It’s usually one of the first that I teach my clients once they can do regular push ups.  

This exercise requires good to above average upper body strength. If you can do 10 or more push ups, you should be able to hold your body in position during this exercise.  

Starting Position: From a push up position, place your feet on the ball. Keep your arms straight and your abs pulled in.  

Form: Keeping your abs engaged, bring your knees towards your chest. Hold for 1 second, and then slowly return to the starting position.  

The further you roll out the more challenging the exercise becomes. The most challenging position is with the toes on the ball.  

You must have good upper body strength to perform this exercise. If you can perform a few push-ups, you should be able to hold yourself in the start position.  

Also, you must keep your abs pulled in as you extend your legs so that your back does not arch.  

Single-Arm Overhead Dumbbell Press  

Stand holding a dumbbell with your right hand just above and outside your right shoulder. Your palm should be turned toward your head.  

Push the weight straight up over your shoulder. Then lower it, and repeat without pausing. Do the same for your left side.  

Dumbbell Deadlift  

Set two dumbbells on the floor, one outside each ankle. Squat and grab the dumbbells with a neutral grip (your palms facing each other).  

Keep your back flat and head up as you stand, thrusting your hips forward and putting your shoulder blades back and chest up.  

Then reverse the movement back to the starting position. Repeat.  

    

westernunion illinois style=”text-align: center;”>Breakfast for Ultra-Busy People: SMOOTHIES!  

If you’ve never made a smoothie at home, it’s about time you tried. It’s a great way to get your 8-10 servings of fruits and veggies.  

 

It’s also a great way to get a good breakfast in if you’re in a rush in the morning. Just make sure you prepare it the night before.  

As promised, here are the two smoothies I’ve been drinking lately. High in protein, antioxidants and nutrients, they’re absolutely delicious! Try one and let me know what you think!  

Here are two of my favorite:  

Banana Split Smoothie
What you need:
1 banana
1/2 cup low-fat greek yogurt
1/8 cup orange juice
1/2 cup 1% organic milk
2 teaspoons ProGrade protein powder
6 ice cubes, crushed  

How to prepare: Blend until smooth in blender. Makes 2 8-ounce servings.  

Berry Smoothie  (my favorite)
What you need:
1/2 cup 1% organic milk
1/2 cup low-fat greek yogurt
1 cup mixed frozen berries (I use strawberries, blueberrie and blackberries)
2 teaspoons ProGrade protein powder
6 ice cubes, crushed  

How to prepare: Blend until smooth in blender. Makes 2 8-ounce servings  

What’s your favorite workout? How about your favorite smoothie recipe? Let me know by posting below!  

Keeping you fit while you’re busy,  

George  

P.S. Of course, you should always consult a doctor before starting any exercise program. It’s also a good idea to have a partner to spot you anytime you workout with dumbbells.  

P.P.S Don’t forget, you can get more workout like this plus 100+ pages of workout and nutritional guidance specifically designed for ultra-busy people by taking advantage of the BusyBod Workout for Fat Loss sale going on right now.

If you enjoyed this post, make sure you subscribe to my RSS feed!

 Sign up TODAY for Your Complimentary

 

Quick-Start Fat Loss Kit

 

and lose up to 5-10 lbs of

ugly body fat in just 1-2 weeks! 

 

Dedicated to saving you time and money

while achieving the body of your dreams...

from the comfort of your own home!

Name

Email

You will receive your BusyBod Quick-Start Fat Loss Kit in your inbox within 24 hours!

 

We hate SPAM as much as you do!

Your information will NEVER be sold, rented or distributed. EVER. 

blog comments powered by Disqus