Explosive Dumbbell Exercise... Simultaneously Build Muscular Power, Develop Unending Cardiorespiratory Endurance And Blast Off Fat!
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One of the sections of the Superior Dumbbell Workout is the Explosive “Quick” Lifts Timed Circuits. Let’s see how to use explosive dumbbell exercise to boost force output, build strong heart and lungs and burn off unwanted fat!
Explosive dumbbell exercise, (like cleans, jerks and snatches) build incredible explosive power as well as building muscle. When done for repetitions they also rely heavily on the heart and lungs. So, you not only get a great full body workout, but you greatly improve cardiorespiratory endurance and burn great quantities of fat. I refer to these exercises as “explosive quick lifts”.
The ability to generate power with these dumbbell exercises is tremendous. While these exercises are best known in connection with a barbell, using a dumbbell has its advantages. The advantages include greater balance and coordination requirements, greater variety, ability to train sides independently, greater muscular control, increased recruitment of stabilizer muscles, greater range of motion and increased safety.
You’ll find explosive dumbbell training does a lot more than just improve explosive strength. Your speed, coordination, agility, flexibility, balance, accuracy and toughness are also improved. So not only do you develop wanted muscle and burn off unwanted fat, you create a body that performs as good as it looks!
I’ve designed your explosive dumbbell exercise to be performed as Timed Circuits, so get a clock with a second hand ready. Performing the dumbbell exercises repetitively over time forces your muscles, heart and lungs to work as one complete unit. This translates into more explosiveness and cardiovascular conditioning that you can USE in real-world challenges of sport, work and life!
But not only does your explosive strength and conditioning improve, these timed circuits use a lot of energy and create a lot of metabolic disturbance. This means you burn a lot of calories during the workout, but also after the workout. You turn your body into a fat burning machine working around the clock!
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Here Is Exactly How The
Explosive Dumbbell Exercise Workout
Is In Superior Dumbbell Workout
To give you an idea of what I have in store for you with the Explosive “Quick” Lift Timed Circuits, I’ve outlined the entire dumbbell workout here.
You’ll do it like this…
- Instead of performing each exercise for a specific amount of reps, perform the exercise for the time period designated.
- Pick one set of dumbbells to complete the entire workout... since you will be performing for time, you will naturally be able to do more reps for one exercise than others.
- I recommend using lighter dumbbells to start, especially if these exercises are new to you... then increase the weight once the movements become more comfortable.
- In the beginning, worry more about doing the exercises correctly than how many repetitions you complete. Then work up to performing more repetitions in the allotted time. If you have to take longer rest periods between exercises that’s OK. I prefer you perform the exercises correctly with longer rest periods than sacrifice form.
You’ll progress like this...
- On the first workout day, perform 2 complete circuits... resting 2-4 minutes between circuits.
- On second workout day, perform 4 complete circuits... resting 2-4 minutes between circuits.
- On third workout day, perform 3 complete circuits... resting 2-4 minutes between circuits.
And you’ll do the dumbbell workouts for 4 weeks...
Perform these workouts for a total of 4 weeks. Then move to the Slow & Quick Peripheral Heart Action Workout.
In weeks 1 & 2, shoot for performing the exercise for 30 seconds, taking a 30 second break between exercises.
In weeks 3 & 4, shoot for performing the exercise for 1 minute, taking a 1 minute break between exercises.
At the end of the 4 weeks, you’ll be more explosive and leaner, without sacrificing strength! The combined strength and cardiorespiratory endurance nature of these dumbbell workouts teach your body to exert a great amount of force for an extended period of time. This is the strength/endurance combination allowing you to attack all of life’s challenges with vigor! PLUS, blasting off unnecessary fat leaves your strong body cut and defined!
But, I still have more in store for you…
Previous dumbbell workout:
- Grinding Slow Lift Super-Sets Workout <-- Click to learn more
Future dumbbell workouts:
- Slow & Quick Peripheral Heart Action Workout <-- Click to learn more
- Combo Matrix Workout <-- Click to learn more
And, when you’re done with those, there are Phases II, III and Build Your Own! Without a doubt, Superior Dumbbell Workout is one of the most complete full body dumbbell workouts around. You better get started!
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Your Success Is My Success,
Coach Eddie Lomax
Founder & President
Optimum Fitness Network LLC
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