All In One Total Body HIIT + STRENGTH Workout with Dumbbells Only

All In One Total Body HIIT + STRENGTH  Workout with Dumbbells Only


What's up guys today we're doing a total body hiit and strength workout ,this workout is designed to increase your strength ,boost your metabolism,and burn fat .
But before we start ,remember that the best workout that you can do is the one that you build YOURSELF !
Enough said let's do this !!


HIIT Workout :
I recommend to try this workout designed by Fitness Blender :
https://www.youtube.com/watch?v=zgNRJsGzDh4&t=1625s

You can always make your own adjustment.

Strength Routine:

Group 1 [4-5 sets,10-25 reps,one minute rest]
A-Stiff legs deadlift
B-Bend over reverse fly


Group 2 [4-5 sets,10-15 reps,one minute rest ]
A-Step ups supperset with Narrow stance squat
B-Shoulder press/Lateral raises

Group 3 [4-5 sets,10-20 reps,one minute rest]

A-Dumbbell decline chest press

B-Triceps kickback /Triceps overhead extension

Note:do the triceps kickback with lighter weight the first three sets ,then the two last set do the triceps overhead extensions with one heavy dumbbell

Group 4 [4-5 sets,10-20 reps,one minute rest]

A-Chest dips

B-Biceps Curl

Note:Use two parallel chair with a height same/taller as your hips and also parallel to your shoulders ,lean forward squeeze your chest and do the dips ,don't go all the way up or all the way down ,keep the motion in the middle focus on your chest .

Group 5 [3 sets ,10-20 reps,one minutes rest]

A-Dumbbells shrugs

B-Calve raises

Note:for better calve and traps pump follow ATHLEAN-X videos on 6 minutes sore:

Calves:

https://www.youtube.com/watch?v=MuD58rqj8SE&t=1s

Traps:

https://www.youtube.com/watch?v=jyFMBf-SrHs&t=386s

Cool down (free form):

1-Arms stretchs

2-Triceps stretch

3-Chest stretch

4-Isometric rotator cuff stretch

5-Quad stretch

6-Downward dog

7-Cobra stretch

8-Supine twist stretch

9-Deep gluts stretch

10-Butterfly stretch

And it's done!,awesome job done guys ,keep yourself hydrated ,eat clean and healthy ,and see you next time .Peace !

Legs and Back Ultimate Strength Workout

Legs and Back Ultimate Strength Workout :

Here we go guys another combination you've not been expecting ,and the least .....Legs ,this combination is to keep you going ,doing legs alone can be exhausting and boring (even if you'd have Drake on your playlist),but combining it with back exercises can keep you motivated .
So here it is guys a workout designed for your wildest fantasies !!


Warm ups (Free form):
1-Jogging in place (30 s)
2-Legs swing (L+R) (10 reps)
3-Squat push-pull (push and pull an invisible wall while squatting)
4-Lungs side bend (lung while bending your upper body with your hands ,left and right)
5-Standing supine twist
6-Shoulder rotations
7-walkdown (basically it's like walking with your hands on the floor while maintaning your feet on the same spot)
8-jumping jacks
9-high knees


Strength Workout :
We're doing a leg exercise superset with a back exercise ,that means less rest time between the exercises.

Group 1 [4 sets ,10 -30 reps,1-2 minutes rest between sets]
A-Deadlift
B-Bent over dumbbell reverse fly

Use light weight with the reverse fly

Group 2 [4-5 sets ,10-20 reps]
A-Step ups /Pistol squat
B-One arm dumbbell row

For the step ups :get two dumbbells parallel to your shoulders and step your left foot on a chair not higher than your knees and hop ,squeeze your quads and gluts and rise your right knee up ,do the same for the right leg ,same amount of reps.

Group 3 [3-4 sets,10-20 reps]
A-Bulgarian split squat
B-Pull ups

Group 4[3-4 sets,10-30 reps]
A-Calve raises
B-Dumbbells shrugs

In training calve i would recommend to follow ATHLEAN-X video here:
https://www.youtube.com/watch?v=MuD58rqj8SE

Cool down:
1-Quad stretch (stand on one leg and bend the other backward )
2-Standing toe touch (stretch the hamstring)
3-Downward dog
4-Cobra stretch
5-Deep gluts stretches
6-Supine twist stretch
7-Butterfly stretch
8-Hip stretch


And Done !!
Good job guys ,nice work done ,please drink lost of water and make sure to sleep enough to recover see you next time.Peace.

Legs and Shoulders Intense Strength Workout

Legs and Shoulders Superset Workout:
In this routine we're doing 5 groups of 2 exercises each,we're processing as follow:
Do exercise A (Legs) than superset it with B (Shoulders) ,that means 15 seconds between the exercises ,with 1-2 minutes between the sets ,the goal here is to keep your cardio level high and the intensity much stronger while performing with a good form ,that helps burn fat and gain strength in the same time ,now that been said LET'S DO THE WORKOUT !

Warm up(Free form):
1-Arm circles
2-Standing Torso twist
3-Ups and out knees
4-Squat
5-Lunges
6-Shoulder passes (use band )
7-Shoulder rotations
8-Jumping jacks
9-Butt kicker

2-Strength Routine:

Group 1 [3 sets,10-30 reps]
A-Calve raises
B-Seated external rotator cuff rotations

Note:use light weight for the rotator cuff rotation ,with no more than 15 reps ,
In performing the calve raises you can use plates ,stand on them and suspend your hindfoot ,and squeeze your gluts to keep steady

Group 2 [5 sets,15-20 reps]
A-Step ups
B-Lateral raises

Note :use a chair for the step ups.

Group 3 [5 sets,12-20 reps]
A-Bulgarian split squat
B-Shoulder press

Notes:Start with a weight that you can at least do 20 with ,then rise it and lower you reps,
use a chair for the bulgarians,
For maximum gains do one hand shoulder press as extra reps until failure.

Group 4 [4-5 sets,12-20 reps]
A-Sumo squat
B-Front raises

Group 5 [3-4 sets ,12-30 reps]
A-Calve raises
B-Seated rear delt raises

Note:Use a chair for the seated ,bent down your chest to your knees to support your back ,and perform the raises ,focus on your rear delt ,it feels so good !


Cool Down (Free form)
1-Arm stretch
2-Isometric rotator cuff stretches
3-Standing Quad stretch
4-Inner thigh stretch
5-Deep gluts stretch
6-Calve stretches
7-Butterfly stretch


And we're done ! be positive for them gains , drink lots of water ,and eat healthy,see you next time ,Peace !

Upper Body & Arms Strength Training For Busy People .

Upper Body & Arms Strength Training For Busy People :

Get your gains under any circumstances ,this workout is designed not only for people with less time but also for those with less materials ,it can be done at night after work ,at home with only two dumbbells and chairs for the dips .The pump is real after this one.
That been said LET'S GET INTO IT !.

Warm Up Exercises (free form):
1-Arms crossover
2-Arms circles
3-Shoulder rotation
4-Shoulder dislocation stretch
5-Standing twist
6-Walkdown
7-Boxing shuffles
8-Jumping jacks
9-Fly jacks

Warm Up Sets:
Group 1 [15 reps,3sets]
-Seated rotator cuff external rotation (light weight)
Group 2 [15 to 30 reps,3sets]
-Seated bent over rear delt raises (light weight)

Strength Routine:

Group 1:
A-Biceps Curls [4 sets ,15-20 reps]
B-Chest Dips[3-4 sets ,8-15 reps]

Notes:For max gains ,do your set ,max reps ,rest 15-20 seconds then do additional reps half the number of your max .
-Take two chairs with  same/taller height as your hips, align them parallel to your shoulders ,squeeze you chest bent over and do the dips .

Group 2:
A-Overhead Triceps Extensions [4 sets ,15-20 reps]
B-Push Ups [4 sets ,15-20 reps]

Note :You can do two hands triceps extensions or one hand ,i prefer doing two hands for max reps,then wait 15-20 seconds and do one hand triceps extensions starting with the weak side .

Group 3:
A-Hammer Curls[3 sets,10-15 reps]
B-Scull Crushers[3-4 sets,10-15 reps]

Note:For the hammer curls don't be afraid to pick a heavy weight ,as long as you keep the form proper,if you start feeling your front delt and lower back ,rest!.

Group 4
A-Wrist Curls[3 sets,20-30 reps,light weight]

Note:This can be done in the bathroom or in the office it's entirely up to you ,but you really need to strengthen your grip so this exercise is essential .

Cool Down (Free form):
A-Arms stretch
B-Triceps stretch
C-Chest stretch
D-Isometric rotator cuff stretch


That's it guys ,good job done ,i hope you feel the pump ,drink lots of water and eat healthy ,stay cool.Peace.

How to Start Working Out :The Mental Game.

Here is 4 things to bare in mind to start working out :


1-Be driven:
Working out is not just a mere physical movement,it's a whole way of living ,it is driven with passion dedication and perseverance.
You workout because you have a purpose ,a motive ,it could be that you wanna be a great mom taking care of yourself that you can take care of your children,
or because that you want to grow mentally and spiritually ,have the confidence to face greater challenge.
Be driven,working out should care you throughout the way ,to be better ,to reach greater intentions .

2-Be patient and flexible:
You started at one point,and that point could be just a simple decision ,a thought,your first step is always to jump like a crazy ,without guidance you followed the first thing that came to your way,that's why your path is different from others,don't compare yourself to others ,do what is best for you at the moment,be patient and have faith that you'll eventually get better and you'll lean more,in the mean time be flexible ,try new things new styles if you're doing cardio do weight training ,body weight training ,yoga,go out ,enjoy yourself .

3-Surround yourself and have an ideal:
If you could dig deep into yourself and find out that what got you to choose working out is that you've been caught ,maybe you saw someone that looked better ,more confident
or that you came across a gym and you saw people working out and  you loved the environment ,whatever it is ,it's something that got programmed into your subconscious.
I'am talking here about your surrounding ,ask yourself ,do they motivates you to workout ?
Do you have an ideal that you look up to that motivates you to get better?
It doesn't have to be big ,you'll eventually have people that discourage you ,but always look up to the people that keep you up .

4-Stay motivated:
You love working out,but some days you get demotivated ,discouraged ,maybe you forgot the reason why you started working out ,maybe it's not enough for you .
Don't let it takes you ,let working out consume you ,read articles ,follow people in social media ,watch videos in youtube ,instagram ,vloggers,there is always peoples working out while
you are resting ,think about them ,think working out .
Sometimes remembering why you started working out ,or just where you've been could be the right trigger to get back on track.

5-Dream big:
Leonardo Da Vinci said :“The knowledge of all things is possible”
Who knows ,someday you'll be people ideal,believe in yourself and look big .


Hope you liked this simple guide,please comment and share .

Full Upper Body Strength Routine For 2017 :GET THAT PUMP!

Full Upper Body Strength Routine For 2017 :

Hey guys today we're doing a full upper body routine with only dumbbells ,2 chairs for dips ,and a mat for the dumbbells bench press ,so LET GET STARTED !


Warm up (important):

A-Arm circles
B-Chest stretch+side bend
C-Arm crossover
D-Shoulder rotation
E-Twists
F-Walkdown
You can do a 15 minutes jump rope for additional cardio .

Warm up Sets:

Group 1 [15 reps,3sets]
-Seated rotator cuff external rotation (light weight)
Group 2 [15 to 30 reps,3sets]
-Seated bent over rear delt raises (light weight)

Upper Body Routine:

Group 1 [15-30 reps,4 to 5 sets]
A-Incline/Decline dumbbells bench press
B-Overhead triceps extension

Note:You can do the decline bench press in the floor use a mat and raise your hips.
Switch to 1 dumbbells for  the overhead extension and rep as much as you can ,don't go super heavy use a weight that you can control.

Group 2 [15-30 reps,3-4 sets]
A-Biceps curls
B-Chest dips
Note:you can use 2 chairs for the dips with a height equal/greater than your hips ,bend you knees and your chest focus on squeezing the chest.

Burnout Sets:

Group 1 [15-30 reps ,3 sets]
A-Lateral raises
B-Dumbbells shrugs
Note:You can superset the lateral raises with the shrugs ,wait 15 seconds between the exercises and use a light weight for the lateral raises.

Group 2 [15-20 reps,3 sets]
A-Push ups
B-Hammer curls

Cool down (free form)
A-Arm stretches
B-Triceps stretches
C-Chest stretches
D-Isometric rotator cuff stretches


And that's it !,good job guys you've done an amazing job ,don't forget to drink lots of water ,and eat healthy ,see you next time.Peace.

UPPER BODY DESTRUCTION :HIT EM ALL !

UPPER BODY DESTRUCTION :HIT EM ALL !

Once in a while your body needs a treat ,maybe its because you did a leg workout yesterday ,or maybe you got caught up in doing the back and bies ,chest and tries combinations,and you wanted to change it up,so if you feel good and hyped , why you just do a WHOLE upper body routine?
Here it is guys a workout designed for your wildest fantasy .


Warm up sets(important):
Feel free to do warm up moves like(Arms circles,shoulder rotation,front reach,chest stretch ...)
Also a 10 minutes jumping rope would help a lot .

A-Seated rotator cuff external rotation (light weight)[3 sets ,15 reps]

B-Pull ups(wide grip)[4 sets,up to 12 reps ]

UPPER BODY STRENGTH ROUTINE:

Before you start to go ham consider this :

In getting big ripped muscles you don't have to go heavy ,it is more efficient to do high good reps with a light weight and feel a good pump in the muscle ,then do it with heavy weight with relatively bad form .Please stick with a weight that is comfortable with you,and start by adding 10 to 30%.

Trick:pick up a weight ,make a number in your mind ,do the reps .Rest 15 seconds ,then do HALF the the number you just picked.

Group 1 [4 sets ,15 to 30 reps]:

A-Seated Bent-Over Rear Delt

B-Reverse Dumbbells Flyes 

Group 2 [4 sets ,15 to 30 reps]:

A-Chest Dips

B-Biceps curls

Group 3 [4 sets ,15 to 30 reps]:

A-Bend over row

B-Skull Crushers

Group 4 [3 sets ,15 to 30 reps]:

A-Lateral raises/Front raises

B-Dumbbells Shrugs

3-Cool down(Free form):

1-Arms stretches

2-Triceps stretches

3-Isometric stretches (shoulder external rotation,internal rotation )

4-Downward dog

5-Child pose

6-Supine twist

7-Neck stretches 

And here you go guys ,hope you enjoyed this routine ,drink lots of water and eat healthy .Peace.