3 AWESOME UPPER AND LOWER BODY DUMBBELL WORKOUTS (VIDEO)

3 AWESOME UPPER AND LOWER BODY DUMBBELL WORKOUTS (VIDEO)

I love sharing information about my quest to building the ultimate home gym.  I hate working out at gyms...air conditioning, horrible music, people sitting on machines staring into space, instead of working hard and then there is the socializing. Isn't  that what bars and clubs are for?

Don't even get me started on the Personal Trainers. I truly cannot remember the last time I stepped into a gym.

Thanks to the IronMaster Dumbbell Quick-Lock Set my home gym is starting to become more complete.  I received the IronMaster last month and haven't looked back since. My home workouts have been taken to a new level.

 It would have been impossible for me to furnish my house with a full dumbbell set that range from 15 lbs - 100lbs, so the easy lock, changeable weight system is perfect.  Easy to assemble (because I have 2 thumbs when it comes to putting things together) and easy for me to use. 

If you are looking to build a home gym, then I would suggest you purchase the Ironmaster Dumbbell Quick Lock System

Enough of the shameless endorsing and plugging, let's get to the workouts.  I actually had a person send me an email asking if I could put together specific workouts with the Ironmaster, which was cool.  I figured these workouts can be done with any kind of dumbbells and anywhere

Okay 3 workouts - 2 upper body and 1 lower body that you can do once per week, or include in your workout regime.
















IRONMASTER DUMBBELL WORKOUT #1

Upper Body Circuit

4 exercise interval with 20 seconds of work and 10 seconds of rest
Set your Gymboss Timer - http://interneka.com/affiliate/AIDLin...

Perform each exercise in the circuit then repeat for 1 round
Rest 90 seconds and perform a total of 3 rounds

Workout 1 -- Dumbbells Upper body
Standing Dumbbell Presses (L) 20 secs - 10 secs rest
Standing Dumbbell Presses (R) 20 secs - 10 secs rest
Bent Over Rows 20 secs - 10 secs rest
Push Ups 20 secs - 10 secs rest
Repeat for a total of one round

DUMBBELL WORKOUT UPPER BODY IRON MASTER
Dumbbell Upper Body Circuit #2

5 exercise interval with 20 seconds of work and 10 seconds of rest
Set your Gymboss Timer - http://interneka.com/affiliate/AIDLin...

Perform each exercise in the circuit then repeat for 1 round
Rest 90 seconds and perform a total of 3 rounds

Workout 2- Dumbbells Upper body
Standing Dumbbell Snatch (L) 20 sec - 10 sec rest
Standing Dumbbell Snatch (R) 20 sec -10 sec rest
Alt Biceps Curls 20 sec -10 sec rest
Renegade Row to Push Ups 20 sec -10 sec rest
Overhead Triceps Press 20 sec -10 sec rest
Repeat for a total of one round


DUMBBELL WORKOUT LOWER BODY IRON MASTER
Dumbbell Lower Body Circuit #1

6 exercise interval with 20 seconds of work and 10 seconds of rest
Set your Gymboss Timer - http://interneka.com/affiliate/AIDLin...

Perform each exercise in the circuit then repeat for 1 round
Rest 90 seconds and perform a total of 3 rounds

Workout 3 -- Dumbbell Lower Body
Split Squat (L) 20 secs -10 secs rest
Split Squat (R) 20 secs -10 secs rest
Dumbbell Squats 20 secs -10 secs rest
Stiff Legged Dead lifts 20 secs -10 secs rest
Dumbbell Squats 20 secs -10 secs rest
Stiff Legged Dead lifts 20 secs -10 secs rest
Repeat for a total of one round

Get your Ironmaster Quick Lock Dumbbells CLICK BELOW
http://www.samsfitness.com.au/

ABOUT THE IRONMASTER
The Ironmaster Quick Lock Dumbbells are not cheap. But when you look at the other adjustable dumbbells on the market I am sure you can see why you are paying a bit extra.


The addition of the Ironmaster Kettlebell Handle make this combo irresistible value for the serious home weight trainer. This package offers dumbbells from 2kg to 34kg in 2.2kg increments plus Kettlebell from 10.2kg to 26kg in 2.2kg increments.

This package comes with the Ironmaster Quick Lock Dumbbell stand so it will sit neatly in your home gym, taking up very little precious space.

BURN FAT, GAIN STRENGTH AND INCREASE YOUR CARDIO WITH THIS WORKOUT

An intense short workout, with little rest is the key to burning fat while increasing strength and cardio. If this is your goal then this is your workout.

Larry Devingt, a good friend of mine, work colleague and subscriber to Funk Fitness sent this workout to me last week. He is a long time gym rat, and was used to lifting BIG WEIGHTS with proper form. So when he sent me the below workout, it surprised me.

Larry said, “I’ve been listening and reading your workouts and decided to try something new, to increase my conditioning, burn some fat and challenge me”

The result is an upper body and lower body split that Larry is gracefully giving to those that want results, but do not want to spend useless time in the gym. Larry added, “You want to make sure that you use light weights, good form and keep the heart rate up, but that will natural happen from the intensity of the workout”.

Larry puts, “I like these types of workouts for the first month or so, to strengthen the heart and lungs to prepare me to transition into heavier weights and workouts”.

I forgot to mention that Larry is just getting back into the gym after a 1 year layoff and he is in his mid forties. This is the workouts he starts with.

My hats off to him!

This workout is intense, challenging and results driven.

Do these workouts for the next four weeks, increasing your weight slowly, not sacrificing the number of reps. You will see results.

In terms of rest period, there are none. But if you need to take 3-5 second breathers between and during sets, feel free. JUST GET IT DONE!

Thanks for this workout Larry.

If you have any workouts that you want to share please send them to funkrtoberts@gmail.com  and I’ll post them on the blog.

So once again, do this workout for the month of October and let Larry and I know about your results. I’ll keep you posted on Larry as well.

UPPER BODY WORKOUT:


Program: High reps & light weight
Workout time: under one hour.

Alternate between chest and back. Move from one station to next and begin. No rest in between exercises. You can take a breather if you can’t finish the reps, but no longer than 3-5 sec. (Pray that the next station is across the room or that someone else doing a set when you get there. That’s your only breaks! )

WARM UP - 5 min stationary bike

CHEST AND BACK
3 sets of below superset no rest in between sets
a) Flat bench/ 20 reps
b) Seated rows /20 reps

3 sets of below superset no rest in between sets
a) Dips/ 20 reps
b) Pull downs/ 20 reps

SHOULDERS – GIANT SET
3 sets of below giant set with no rest in between exercises – that’s 180 reps in a row. Use light weight
a) Dumbbell presses/20 reps
b) Side laterals/20 reps
c) Bent over rows/20 reps.

ARMS
3 sets of below superset no rest in between sets
a) Barbell curls
b) Triceps pushdowns – 20 reps per set

ABS
2 sets of below superset no rest in between sets
a) Leg raises 25 reps
b) Crunches 25 reps

JOG
20 minute jog on treadmill

STRETCH
Stretch for 20 min. – focus is on upper body  – this makes it less painful the next day

LOWER BODY WORKOUT

Program: High reps & light weight
Workout time: under one hour

Move from one station to next and begin. No rest in between exercises. You can take a breather if you can’t finish the reps, but no longer than 3-5 sec. (Pray that the next station is across the room or that someone else doing a set when you get there. That’s your only breaks! )

Not bad for an old guy!

WARM UP – 10 min stationary bike or walk treadmill
LEGS
3 sets of below superset no rest in between sets
a) Leg Extension/ 25 reps
b) Leg Curls/25 reps

Barbell Squats - 3 x 25 reps – rest for 90 seconds

Calf Raises – 3 x 25 reps – rest for 30 seconds

ABS
2 sets of below superset no rest in between sets
a) Leg raises 25 reps
b) Crunches 25 reps

RUN/JOG
Run/Jog on treadmill for 30 min. at speed of 3.5 - 4.5


STRETCH

Stretch for 20 min. – focus is on legs – this makes it less painful the next day

LASTLY, ADD ANOTHER WORKOUT DAY OF YOUR CHOICE


Good Luck and LEAVE COMMENTS!