2 Athletic Bodyweight and Dumbbell Workouts For an Effective Fitness Program

We all want a really nice, athletic body. No? The majority of people out there don’t want to be really big like bodybuilders, or thin and lanky like runners. We want to look like sprinters, hockey players, martial artists, and basketball players.

These athletes have the perfect blend of mass and cuts. The best way to achieve this level of fitness is to combine bodyweight and dumbbell exercises into high intensity circuits. The following are two sample workouts you can start using right now:

Workout One

3 rounds of:

Parallel Squats, 10 reps
Dumbbell Push Press, 5 reps
Parallel Squats, 20 reps
Dumbbell Push Press, 10 reps
Parallel Squats, 30 reps
Dumbbell Push Press, 15 reps

Try to move quickly between each exercise. Perform 3 total rounds. Time the entire workout, and strive to complete the workout at a faster time the next time you perform this workout.

Workout Two

10 rounds of:

1 1/2 Chinups, 3 reps
Burpees, 6 reps
Dumbbell Snatch, 9 reps

Perform this workout as a circuit and move through each exercise as quickly as possible. Time the entire workout, and strive to complete it faster the next time you perform the workout.

The key to being successful with bodyweight and dumbbell training is to choose the right exercises, and the right intensity methods. The first workout uses the ladder training method, and the second one uses Trisets. There are at least a dozen other high intensity methods to choose from.

When it comes to choosing the right exercises, you want to focus on compound, whole body exercises that work multiple muscle groups at once. As you can see, there are no isolation exercises in either of the two workouts. This is because in order to put on maximum muscle and drop lots of fat, you need to focus on basic whole body movements that burn a ton of calories and engage a lot of muscle at once.

After you complete these two exercises, you will realize the potency of combining dumbbell and bodyweight exercises. One of the best programs I have come across which effectively combine these two training methods is the Gladiator Body Workout. I talk more about this workout on my blog, ShahTraining.com

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