One Set of Dumbells, No Problem - 2 Exercises You Can Do With a Single Set of Dumbells!

So you want to know how you can get into great shape with little or no equipment? The fact is that you can create an exceptional workout with only a single dumbell, but for the sake of this article I'm going to give you 2 great exercises that you can combine with both for a body-blasting workout! Since most dumbells have hex shaped heads on the ends I am going to assume that yours do too. Check out the following intense dumbell workout exercises.

1. Man-Makers (aka. Push-Up Rows): This is an intense exercise that you can use with the dumbells to gain tremendous upper-body and core strength. Basically, you want to get into an upright push-up position holding yourself up by balancing on each dumbell. Next, you want to execute a push-up and then stabilize your body while doing a row with one of the bells while you balance yourself with the other one on the ground. From here just execute another push-up and do the same thing on the other side.

2. Squat Curls: This a fantastic movement that challenges many muscles at one time and should be at the top of the list of your dumbell exercises. It involves a lot of mobility therefore giving you a tremendous conditioning effect, as well as, the benefit from the resistance. To start, just stand with your feet about shoulder width distance apart. You should be holding the dumbells by your sides. Next, execute a dumbell squat and simultaneously curl the dumbells up in front of your body. You will find that by curling the weight in front the natural motion will force your hips and rear to sit back forcing you into a deeper squat. This is hugely beneficial! This dumbell fitness program will speed up your progress to gain core strength and lose excess body-fat. Trust me, it is much harder than an ordinary set of dumbell squats.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Your Personal Gym - The Living Room - 2 Body-Blasting Exercises to Perform Right in Your Living Room

The key to getting in optimal shape does not depend on whether or not you have a gym membership. As a matter of fact I would save my money and invest more time and energy into valuable information that will get you results like this particular article. If you have read my articles you know how I believe in being efficient when it comes to working out. You are better to hit a more intense workout that is short rather than dragging it out leisurely over an hour! Take a look at the following body weight workout that you can do right in the comfort of your living room.

1. Prone Hip Thrusts: Now this is a bodyweight exercise routine that is a sure thing to eliminate your midsection. To promote fat-loss and weight-loss you must intensify your current regimen. This is the perfect exercise to perform in order to do just that. To begin, get into a normal upright push-up position (prone to the ground). Make your body firm and rigid. Your hands should be right at about shoulder width distance apart. Next you will want to thrust both of your knees up to your chest while keeping your hands firm to the ground. Once you thrust your knees up to your chest then immediately extend them (or thrust them) back into the extended position. Continue to fluently and rapidly thrust your knees back and forth for the desired number of reps. You will quickly see what kind of intensity I am talking about after you do 15 or 20 of these in a row!

2. Push-Ups With Alternating Knee Thrusts: This body strength fitness drill begins just like the prone hip thrust. Get into the same exact starting position. From here you will want to execute a normal push-up. Once you go to the ground and come back up you will thrust one leg up to your chest and immediately extend it back to where you are in the upright push-up position. Immediately execute a subsequent push-up and do the same thing with the opposite leg. Your core and upper-body will be under constant tension when performing this dynamic push-up. Attempt 5 to 10 on each side!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Upper-Body Power - 2 Exercises to Increase Upper-Body Explosive Power!

When I talk about developing upper-body explosive power I would do it much in the same way as I would with developing lower-body explosive power. The following exercises are two great practices to implement into your personal program to achieve maximum hand speed, pushing force, and core resiliency.

Exercise 1: (Medicine Ball Punch) This is a great upper body plymetric exercise to perform with a partner. Depending on your level of ability simply take a 15 to 25 lb soft medicine ball gripping the outer edges and execute an aggressive chest pass to your partner. You want to always absorb the ball with your arms outstretched into your chest when receiving it and always pass it from the chest when getting rid of it. Every pass should be caught and thrown in rapid succession between you and your partner for ultimate results. This is a great plyometric arm and chest exercise.

Exercise 2: (Plyometric Push-Up) This is a tremendously high intensity exercise drill for developing optimal fitness and a hard and fast reacting upper-body. To complete this drill you simply get into a normal upright push-up position. From here all you do is execute a normal push-up with one slight, but intense difference. When you are at the bottom of the push-up phase coming up you want to generate enough upward force to elevate your hands off of the ground. Your hands stay the same width apart throughout every repetition. Just make sure every rep is done in rapid succession with a full range of motion.

These drills should be practiced flawlessly. Make the most of your workouts and include these drills if you really want to take your program to the next level!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com. To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html. I'm Brandon Richey the Strength and Conditioning Pro!