CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Here are the best ways to train your back at home with dumbbells. You can’t neglect training the upper back because it is one of the hot zones of fat burning in your body. Since there is so much muscle mass found in your upper back, you can really burn a lot of calories by training that area. However, a lot of people have problems training that area at home because they dont have access to a chin-up bar or an adjustable bar where they can do inverted bodyweight rows lying on the ground. So, this leaves us with a bench, dumbbells, and a ball. Fortunately, there are still quite a few different exercises we can do that will add variation to our workouts and help us enjoy them a lot more. The first exercise is the Dumbbell Pullover and it is going to train your abs, chest, and your lats. This exercise is a classic Arnold Era exercise. However, it is important to be conservative when performing this one, as you can really injure yourself if you try to do too much weight. There are a couple of different ways to do this exercise. One way is to do it lying regularly on a bench. Hold the dumbbell over your chest with a slight bend in your arms, and lowering the DB back over your head. You will begin to feel a stretch and using your lats, pull the DB back up over your chest. As the DB gets closer to your chest, then the chest muscles begin to do most of the work. An alternative method of performing the DB Pullover is lying …
Posts Tagged ‘Dumbbells’
Best Home Gym Fat Burning Workout - Tt Intermediate Workout B
Friday, May 7th, 2010
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the intermediate level Turbulence Training workout B. You will begin with the warm-up for the intermediate level and then begin your first superset with dumbbell squats and stability ball rollouts, which is a difficult abdominal exercise. So, for the db squats, hold the dumbbells at your sides at arm’s length with your feetslightly wider than shoulder width apart. Next, you will squat to parallel and then push back up while keeping your chest and head up. Be sure to keep your shoulder blades together and have a nice proud posture at all times for 8 repetitions. Move quickly over the stability ball rollout. To get in position for this exercise, begin by kneeling on a mat with the ball close to you and your hands down low on the ball. With your abs braced, rollout, stretching the abdominals, and roll back in. So, as you go out, keep your body in a straight line and feel the stretch and then contract your abs to come back up. Be conservative and only go out as far as you feel comfortable. You will perform all repetitions of this exercise and then rest for one minute and repeat the superset 2 more times for a total of 3 supersets. In the second superset of workout B, you will do a dumbbell reverse lunge which is like a split squat and pair that with a side plank. For the reverse lunge, hold the dumbbells at your side and step backwards, bend your front knee and drop your hips straight down, keeping the back …
Fat Loss Workouts With Tt Hot Zone Workout A
Thursday, April 22nd, 2010
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is Turbulence Training Hot Zone Workout A. You are going to do 4 exercises that are mandatory and one additional superset that is optional. The first superset will start with a dumbbell split squat. Get into your split squat stance anddrop your hips straight down and drive off your lead leg to come back up. This is really going to work your glute, hamstring and quadricep of your lead leg. This will work your lower body hot zone and a little bit of your upper back as well. Do all reps on one side and immediately switch to the other side. Move immediately into a pushup with your hands on a stability ball. This will work your pressing muscles in your chest, but also your abdominals to keep you in a straight line. Rest 1 minute and repeat that superset 2 more times. In this second superset, we’re going to work our upper back and our abdominals directly. The first exercise is a dumbbell chest supported row on the bench. Put the bench in an incline position and lean with your chest on the bench. Grab your dumbbells and row them up, making sure you are squeezing your shoulder blades together. This will really isolate your upper back. The next exercise is a cross body mountain climber. Get into a pushup position and pull your knee up into your opposite elbow while keeping your abs braced, alternating sides. These are very similar to a regular mountain climber, but you will get some diagonal movements which will …
Best Beginner Fat Burning Workout - Tt Beginner Workout B
Sunday, April 18th, 2010
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the beginner level of Turbulence Training workout B. Start with the regular beginner level warm-up, and then we’ll use a set of dumbbells to do chest press and step ups. For the chest press, you are going to lay flat back on a bench. Then, press the dumbbells up and in and then slowly take them down and out to chest level. After you’ve done all repetitions, without rest you will go into a dumbbell step-up. To perform the db step-up, place one foot up on the bench. You will then use that leg to pull yourself up to the top position, and then slowly lower yourself down. Once you’ve completed all repetitions for the first leg, switch over and complete all the reps for the other. After all the repetitions for the superset are finished, then rest one minute and repeat one more time for a total of 2 supersets. In the second superset you will pair elevated pushups with a one-leg hip extension. The elevated pushup can be down kneeling or in a full position. To get in position for the elevated pushup, place one hand elevated four to six inches on a block or a step, while the other hand will be flat on the ground. Next, perform six pushups with one hand up, and then switch elevated hands and perform another six repetitions. Be sure tokeep your body in a straight line with your abs braced. This exercise will be a little more difficult then any other pushup exercise you’ve done. Moving immediately into the one-leg …
10 Minute Workout
Monday, March 22nd, 2010
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today I am going to reveal to you the secret to the elusive 10 minute total body workout. A lot of people don’t believe it’s possible to get an incredible workout in only 10 minutes that will help with your fat loss program. But, of course you can and it’s very simple. Start with a general bodyweight exercise as your warm-up. So, in this example I am going to do a bodyweight squat with hands in front, and pair that with a push up. If you’re a beginner, then you can easily substitute wall squats and kneeling push ups. Complete two rounds of that superset, performing 10 repetitions for each. Once you have finished the warm-up superset, your body should be ready for the next round of exercises. The two best exercises to couple together in a 10-minute workout are the dumbbell squat exercise and the dumbbell chest press. When doing the former exercise, obviously you are working your lower body, but you are also working your upper back by holding those dumbbells in position. For the first set I want you to pick a weight that is relatively easy. So, choose a weight that you could normally do for 15 repetitions and only do 10. After you finish the 10 reps move on to the chest press and follow the same method. One of the great things about this dumbbell pairing is that you can usually use the same weight you used for the squat as you use for the chest press, saving you time. After finishing the first round of the superset …
12 Minute Fat Loss Workout 7
Saturday, January 30th, 2010
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com In workout 7, we’re going to do lower body exercises and an abdominal exercise for a 3-round circuit. Start with Bulgarian Split Squats. If you are strong enough to hold dumbbells, you can do that. Put one foot behind you and on the bench. Drop straight down through your hips and drive back up through your heel. Feel the stretch in your back leg. Next, move immediately into stability ball leg curls. Squeeze your butt as you bridge your hips up the entire movement. Curl the ball in so your body is in a straight line and back out again. Without rest, move into a plank with your elbows on the ball. Your elbows will be positioned slightly ahead of your shoulders. Hold this position and brace your abs. Rest 1 minute and repeat this circuit as many times as you can in 12 minutes. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.turbulencetraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here www.ttmembers.com For the most effective exercises to burn belly fat and get ripped abs visit www.turbulencetrainingforabs.com To see real people just like you lose weight fast visit www.transformationcontest.com For daily fat loss workout updates and controversial fat burning tips, visit www.ttfatloss.com
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Superior Dumbbell Workout: The True Potential Of Dumbbell Exercise.
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Superior Dumbbell Workout: The True Potential Of Dumbbell Exercise.