High Intensity Dumbbell and Bodyweight Superset Workout

!±8± High Intensity Dumbbell and Bodyweight Superset Workout

Assuming that you only have a pair of dumbbells, what exercises can you do for a full body work out?? You can perform tons of exercises and combine them with body weight movements to see great results. Lets go over the exercises first, then I'll present to you the workout:

Chest

Dumbbell Push up Row - This is a chest and back exercise. Take two dumbbells and assume the push up position. And then perform one push up. Lift the back up and then and lift one hand till the arm pits. Make sure the back is straight. Try to stabilise the body. Return and repeat. Then perform another rep with the second hand. Pair it with a lower body push up.

Shoulders

Dumbbell Front Squat - See Saw Press - this is for the lower body and the sloulders. Clean a pair of dumbbells upto the shoulders. Then squat keeping the back straight. Keep the chest out with the abs contracted. Stand up and press the dumbbell over the head with the other hand bending a bit in the opposite side. Return and repeat. Combine with the above exercise for full benefit.

Triceps

Dumbbell Close-Grip Floor Press - lie down on the floor, back down. Place a pair of dumbbells close to the chest. Put the dumbbells close t each other and press them over your head keeping them connected.

Biceps

Bodyweight Over Under Chin ups - take a pull up bar with mixed grip. Position the palms, each in the opposite direction. Pull up till the chin clears the bar. After half set, change the grips.

Forearms

Bodyweight Knuckle Push up - These are regular push ups, done on the knuckles. Tighten your fists and put them on the floor and perform push ups. Try first on a softer surface, lest your knuckles don't hurt. Good for triceps and chest also.

Back

Bodyweight Chin Up - perform a pull up with such a grip that both the palms face you. Pull up till the chin clears and repeat. Good for biceps also.

Abs

Dumbbell Crunch - get into the position of a crunch and hold one or two dumbbells straight in the front of you, and over the head. Perform the crunches while keeping the dumbbells in the same position.

Legs

Bodyweight Burpees Plus - squat down and put the hands in front. Kick the legs so you will be in a push up position. Then perform a position. Pull back to a squat position. Jump up to the sky. Immediately drop to the squat position when the feet hit the ground. Repeat.

Workout

A superset is where you pair two exercises and perform them back to back with little to no rest in between each set.

For the following pairs, perform sets of each exercise, followed by 30 second rest between each pairing.

Rest 1 minute, then move onto the next superset:

Superset #1:

Dumbbell Push Up Row, 3x10 Dumbbell Front Squat, 3x10 Rest 30 seconds Rest 60 seconds

Superset #2:

Dumbbell Close Grip Floor Press, 3x10 Bodyweight Over Under Chin Ups, 3x5 Rest 30 seconds Rest 60 seconds

Superset #3:

Bodyweight Knuckle Push Up, 3x5 Bodyweight Chin Up, 3x3 Rest 30 seconds Rest 60 seconds

Superset #4:

Dumbbell Crunch, 3x10 Bodyweight Burpees Plus, 3x10 Rest 30 seconds Move onto cardio or collapse

High Intensity Dumbbell and Bodyweight Superset Workout

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Pull Up Bar & Push Up Workout Routines

!±8± Pull Up Bar & Push Up Workout Routines

With a universal gym pull up bar like Iron Pull Up Bar Pull Up Bar, or the likes of Cap simple enough and comes with instructions. However, this is a great upper body workout all in one if you use pull-ups, pullups, pushups, dips, sit ups, and with more variations for each exercise.

So do not feel overwhelmed, they are in training sessions this break:

Chest and back

- Overview: Working the chest and back together once a week as a freeMuscle groups. Make sure you stretch and warm up your arms and upper body first pull-up or pull-ups. This is a repeat, they are suitable for a male. If you're just starting out, you might want to use a chair in front of you to change in motion with one foot on the chair. Also note that all the exercises are done with the bar. Finally, it takes no longer than 20 seconds between exercises, unless a break is known to keep your heart rate up .- routine:

Standard push-ups (15-20 reps) Wide Front Pull-up (6-12Repetitions) Military push-ups (15-20 reps) Reverse-grip pull-ups (6-12 reps) Water break 60 seconds Flying ups (12-18 reps) Socket closed pull-up (6-12 reps) * as a normal pull-ups with your hands one inch in length to the Decline push-ups (12-18 reps) * raise your feet on the couch or bed, then do push-ups than normal Cob pull-ups (60-10 reps) * plete and regular movement of the tip from side to side

Water break 90 seconds Repeat entire routine should end with a cooldown and other. Stretch
Shoulders and arms
- Overview: a weekly routine. Stretch for at least 5 minutes before and during the first round of the rhythm makes me just enough repetitions so that the last 2 you need to push.

Manage pull-ups (10-14 reps) * Pull handles on a straight-up bar Tricep dips (15-25 reps) Handstand push-ups (6-12 reps) * Pull bar area next to a wall to get on his hands and lift up Towel pull-ups - the sponge left hand (6-12 repetitions) with *Towel over the bar with one hand and pull on the bar, a towel blotting. Military push-ups (15-20 reps) Towel pull-ups - in the towel right hand (6-12 reps)

Water break 90 seconds Repeat entire routine, you should end up with another charge time and stretch.

- Find the pull-up bar from Cap [http://www.kingmansports.com/Pull_Up_Bar_p/pullupbar-053b.htm] KingmanSports.com a cheaper alternative and better way of building the Iron Bar Gym

Pull Up Bar & Push Up Workout Routines

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