Tag Archives: dumbbells

HiiT with Weights – My first Video!

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Hi Everybody,

I’m a shy retiring kind of guy at heart as my friends will tell you!! However I’m also on a mission to get my message on health, fitness, training and diet to as wide an audience as possible. So as a result I’ve had to bite the bullet and decide to start making YouTube video’s to post both on my website and other social media channels such as Facebook and Twitter etc. Believe me I find it slightly embarrassing at the moment but I guess I’ll get over that in time. Below is my first attempt and if I’m honest there are some mistakes in it. I’m sure I’ll get plenty of stick, especially from my friends, but I really would welcome your comments and thoughts, either on here or on the YouTube channel. If you like it then please like, share, subscribe etc.

HiiT with Weights:

This first video is an HiiT (High Intensity Interval Training) workout but with the added twist of using weights instead of just bodyweight exercises. I’m sure you all know the Body Coach Joe Wickes? He has done a fantastic job of getting the message out there about the positive benefits of HiiT, both in terms of fitness and weight loss or calorie burning. I want to take it up a gear by adding in some additional resistance in the form of weights. This will ensure that you still get that fabulous calorie burning metabolism boost from HiiT but at the same time get a little extra tweak in terms of toning and building some muscle. In this video I’m using 12.5kg/27.5lb dumbbells but you don’t have to do that. Anything from 1kg upwards is fine. This type of exercise would be perfect for all sorts of people from guys into building muscle who don’t want to do long boring cardio sessions on a treadmill or bike, to guys or girls who are looking to torch some fat, fire up their metabolism and tone up their thighs, butts, arms, shoulders and waists at the same time.

Here is the video, i hope you enjoy it and below are brief explanations of all of the exercises.

Dumbbell / Kettlebell Swings x 12: Traditionally this exercise is done with a kettlebell but a dumbbell is fine. Grip it firmly in both hands. Stand in a fairly wide (slightly more than shoulder width) stance. Swing down between your knees and at the same time bend your knees and at the waist slightly. Then swing your arms back up over head height and whilst doing that thrust up and forwards with your hips, concentrating on squeezing with your thighs and Glutes. Continue the same motion for 12 reps.

Shoulder Press x 12: This is pretty straightforward. Grasp both dumbbells firmly in your hands. Hold at shoulder height and push up above your head to full arm extension. Try to concentrate on lifting the weight with your shoulders rather than just using your triceps. The best way to do this is to concentrate on and think about mooving your shoulders up and towards your ears and initiating the movement from there rather than pushing through your elbows.

Goblet Squats x 12: Hold the weight at mid / upper chest level in both hands. Feet should be in a fairly wide (slightly wider than shoulder width) stance. Lower down into a deep squat (as deep as you can go) keeping the weight in front of you at chest level. Push back up by squeezing your thighs and glutes. Repeat 12 times.

Renegade Rows x 12: This is a tough exercise and some ladies unless pretty strong may struggle with it slightly. If that is the case just substitute in standard press ups or even knee press ups. Get down into a standard press up position using the dumbbells to support your weight. Lower down into a press up / push up. When you push back up and reach the top row (or pull up) one of the weights towards your arm pit, then lower back to the floor and repeat on the other side. This works your chest, arms, back and core muscles and will get you blowing.

Alternate Leg Lunges x 12: Most of you will have seen this before. Hold the weights at arm length by your sides. Take a large step forward with one leg and bend down towards the floor until your back knee touches or almost touches the ground. Then push firmly back up with your front leg and move back into a standing position. Then do the same on the other side. Do 12 reps or 6 on each side.

Bicep Curls x 12: This is usually a fairly easy exercise but by now you will be tired and blowing hard. Do not cheat the dumbbells up. Concentrate on keeping your body straight, do not lean back and swing them up. Curl the dumbbell upwards by squeezing your biceps hard.

That’s it. One circuit complete. Aim to do 3-6 sets depending how fit you are. It’s tougher than it looks especially as you start to up the weights. For most ladies I’d suggest starting with 1kg-4kg weights. For guys anything between 5kg and 10kg (unless of course you have been training for a while and are a strong, fit guy). The idea is not to shift massive amounts of weight but to train at high intensity burning lots of calories and firing up your metabolism for hours afterwards, by adding in the weights you will increase the workload and also tone and build muscle at the same time.

So that’s it. My first video. Feel free to poke fun (my friends) or make comments etc. As i said the videos will improve as i go along but it’s the content not the style that I’m more concerned with, after all this is “Ordinary Guy Fitness” and I’ve never claimed to be Stephen Spielberg. Above all I hope you enjoy and if you do then please like the posts, share the posts, comment on the posts and subscribe to my email list , Facebook page or YouTube channel.

Take care,

John

PS; The external link to the video is https://youtu.be/IXyi5Qr0yGk

 

Todays Training – Shoulders & Some Legs!

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arnold-shoulder-pressingHi Guys, here is todays quick training update. Please let me know if you are getting bored with these. It was always intended to be just a quick insight into what i do but I’m not here to preach and definitely not to bore you. I’m now struggling with a couple of niggles so not quite able to do exactly what i want in the Gym. However that is not an excuse and you can always do something. My left shoulder is still very sore, and now so is my left hip and lower back which is causing a sciatica type pain down my left leg…..I think I’m just getting old!!

So due to the slight injuries i wanted to avoid doing any further damage. I’m usually a big advocate of free weights over machines but went the machine route today because of the more limited range of motion and control they give you. Once I’m rocking again I’ll be back onto the Barbells and Dumbbells. So here is todays programme.

Firstly over to the Smith Machine for some seated overhead press to hit shoulders. I did 10 sets, 5 behind neck and 5 in front Military press style. I kept the weight fairly low at 30kg (+ the bar) and concentrated on really squeezing and isolating my shoulders rather than pushing with my Triceps. It worked and by the ninth and tenth set i was struggling to get to the full 10 reps.

Next over to Lateral raises. For these i DID use Dumbbells but kept the weight low and instead did Giant drop sets. So i grabbed 3 sets of Dumbbells at 10kg, 6kg and 3kg. I did a set of 10 reps with the 9’s, dropped them, straight into 10 reps with the 6’s and then straight into 10 with the 3’s and for the final set with the 3’s tried to squeeze my deltoids as hard as possible. That was one set and I did 4 in total.

I then sat on a bench, leant forward and did exactly the same routine, same weights, reps and sets for bent over laterals to work on the posterior head of the Delts. That was it, shoulders almost done.

Next up were some shrugs to build up the Traps. 32kg dumbbell in each hand and did 3 sets of 15.

Next some leg work although I didn’t want to go mad as they were still sore from earlier in the week. I went over to the Leg press machine. I cranked out 2 sets with both legs at 70kg. I then dropped the weight to 30kg and did single leg presses. 3 sets of 10 for each leg. I also moved my foot up and down the foot board to try to change which part of the muscles it worked and tried to focus on the Glutes as much as possible.

I then stayed sitting where i was and proceeded to do Calf presses. One leg at a time, 4 sets for each leg at 25kg.

That was it, i was sort of done. However it felt like a bit of a feeble session. I’d wimped out on the legs and didn’t want to leave it like that. My arms felt fine so thought I’d have a very quick superset blast on Biceps and Triceps. In a previous post (here) i talke4d about a Cable based Bicep and Tricep ladder workout where you go up in weights on Triceps whilst coming down on Biceps. So i did that. Started at 20kg on Triceps and 55kg on Biceps and then came down/up in 5 or 10kg increments, supersetted with no rest at all. It worked out at 5 sets each side. That was it, i was done and felt better having added that in at the end.

Let’s see what tomorrow brings. I seem to have a few broken bits at the moment but will see how i feel in the morning before deciding what to do or maybe just having a day off.

Take Care,

John

Todays Training – Chest, Biceps and Some HiiT

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Kiddie Biceps

Just a very quick training diary update for today. Todays aim was to hit my chest hard, then do some Bicep work and finish with a few rounds of a HiiT type routine. It’s late and I’m knackered so I’ll keep this brief.

Chest: Started with Dumbbell presses on a very low (almost flat incline), maybe around 15 degrees. 1 x warm up set of 12 reps @ 17.5kg in each hand. Then some proper sets. 1 x 10 reps@24kg, 1 x 6 reps@30kg, 1 x 5@30kg, 1 x 8 reps@22kg and 1 x 10@17.5kg. Tried to keep rest to a max 1 minute between sets.

Then put the incline up slightly but still only about 30 degrees. The next exercise was again dumbbell press but alternating from hand to hand. So basically press both dumbbels overhead, then lower one back to your chest whilst keeping the other hand extended overhead. This really works your chest well but has the added advantage of working your core as you need to maintain your balance and prevent rotation of your body.  1 x 10 reps (each side)@22kg, 1 x 8 reps @24kg, 2 x 10 reps @17.5kg.

Then 4 sets of cable crossovers @20kg each side.

Finally I shot across to the seated front bench press machine and knocked out one set of 40 reps at a low weight (think it was about 20kg in total) just to really fatigue the chest.

Biecps: I decided to start with an exercise I am really poor at but which is a great mass builder, close grip chin ups focusing on pulling with Biceps rather than using the back. 5 sets and managed a feeble 6 reps, 6 reps, 5 reps, 5 reps and a final 3 and a bit. Definitely needs work.

Then good old fashioned standing barbell curls. 4 sets of 10 @ 35kg and really focusing on no body movement, squeezing the weight up with the biceps and no body movement with a slow lowering of the weight.

Finally seated incline dumbbell curls with a drop set. 10 reps @10kg per hand, then no rest into 10 reps@6kg, then 10 x 3kg. Repeated this 3 times. I realise the weights sound really low but if you go slow, don’t cheat and really squeeze and isolate your bicep it hurts like crazy by the end.

Finally onto a quick HiiT (High Intensity Interval Training) circuit.

30 jumping jacks, no rest into 12 press ups, into 16 (8 each side) alternate leg jack knives, into 20 twisting slow mountain climbers and then 20 (10 each side) jumping alternate leg lunges. Had about a minutes rest then went again. Did it 4 times.

That’s it, am already feeling the chest tonight but not so much the biceps. Think I’ll probably do some more resistance circuit work tomorrow. Have a good night.

Take Care,

John

THE 5 pieces of essential home fitness equipment!!

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Resistance Bands 1

So you want to improve your fitness and become stronger and healthier but can’t get to the Gym. Maybe you just don’t have the time to get out for an hour, don’t want to lay out the money (some gyms are very expensive these days), or one of the most common reasons is embarrassment. You may not feel confident in a Gym environment as you may not be completely sure what you are doing or could feel self conscious about your shape….

All of these are valid reasons for millions of people. However that doesn’t give you a reason to kop out and do nothing. As I’ve said in previous articles, you can do fantastic workouts that will transform your body and health from the comfort and privacy of your own home. However in order to do that effectively it would really help to have a few bits of kit and equipment to help you achieve your goals.

Listed below are 5 pieces or types of equipment that will help you do all the exercise you need to tone, flatten and pump your body as well as improving heart and lung function and general health. Most of these are relatively inexpensive, easy to source (Amazon) and easy to store.

My number one choice is a good set of resistance bands with handles. I probably shouldn’t advertise but something like this would be perfect.

They are very easy to use and enable you to literally do dozens of different types of exercises that very effectively mirror a weights or resistance training programme that you could do in a Gym. Many Gym goers sneer at them but unless you are already a hard core gym bunny who throws a lot of weight around you genuinely can do as much as you could do in a gym and the various bands add degree’s of resistance (weight) up to a fairly decent level. For women, beginners or youths they are particularly fantastic. Just check out Youtube for examples of the training you can do.

A set of Dumbbell’s or possiblly Kettle Bell’s. This is by far the most expensive item in my list. However if you prefer real weights to bands and want to shape and tone your body then a good set of dumbbells are a fantastic addition to your home fitness kit. What you buy will to some degree depend on how strong you are and what you want to do with them. Personally speaking, adjustable ones that you continually need to keep changing the weights on bug the hell out of me but they are a cheaper option. Otherwise like me go for 4 or 5 different weights. For beginners, those only looking to tone, or some ladies then you can keep it fairly light A set of dumbells that comprise or can be adjusted to 1.5kg, 3kg, 5kg and 10kg is fine. For guys or those looking to add some muscle then I’d say something like 4kg, 7kg, 12.5kg and 20kg would be perfect.

A professional style skipping rope. What?? A skipping rope? That’s a kids toy isn’t it? Very far from it actually. Some of the fittest professional sportsman on the planet, professional boxers and MMA fighters swear by them. Skipping well is not easy and when you start you will be deeply disappointed in yourself and tempted to ditch it. DON’T!! Persevere, keep practising and you will improve and when you do the benefits are fantastic. 10 minutes of skipping is a brilliant cardio workout. It gets your heart pumping, your metabolism racing and also tones your legs, forearms and even shoulders. Honestly, it’s a great exercise.

A Swiss gym ball, exercise ball, fitness ball…they have lots of names but you all know what i mean, an inflatable shiny ball. They may seem a bit naff but they work. They are great for a variety of abdominal exercises, good for stability exercises for your core and can also be used to support your body whilst using your dumbbells and weight training. Again this is a very cheap piece of equipment. Make sure you do not buy a ball that is too big, especially if you are a lady or smaller guy.

An Abdominal roll out wheel. Again not the most well known piece of equipment but fantastic for toning and shaping your abs and building deep core strength. It will also increase shoulder strength if used correctly. Another relatively inexpensive item although i’d recommend spending £15/20 and buying one that has good recommendations and is fairly robust so that it lasts some time.

That’s it. 5 very simple, cheap (apart from the dumbbells) and easy to buy equipment that will transform your home workout programme and help you to transform your body. There are lots of other things you could buy ranging from pull up bars to full home gyms, but seriously, you don’t need them. More home work out programmes will follow in later posts so get buying and lets get you ready to rock and roll in time for Summer.

Now go off and enjoy your Easter eggs without any guilt.

Take Care,

John

 

 

Ladies That Lift………or Not!

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Lifing_Weights_What_Women_Think_Happens_What_Really_Happens_Meme

Why is it that so many ladies that want to get fit or lose weight run a mile when you suggest that they incorporate some weight training into their routine? You hear all sorts of excuses but the main one seems to be “i don’t do weights cos i don’t want to get too big or look manly”. At this point I haver to stifle a laugh. I lift weights at least three times a week and am continuously disappointed at my lack of progress in terms of building muscle so believe me girlies you just aint gonna get big and bulky just by throwing a few dumbbells around a couple of times a week.

It’s most likely that the few pictures you have seen of very muscular or bulky women are training their arses off 6 days a week, shifting poundages that a small elephant would be proud of and eating mountains of protein heavy food that would make the Man V Food guy turn white. Not only that but the really biggest ones are almost certainly on steroids or Human Growth Hormone.

I can’t say this with enough stress. Lifting some weights WILL NOT make you big and bulky.

So why I am I advocating that you SHOULD add some weights and resistance training into your programme. Well a few reasons really. Firstly Cardio does have its place and will help you a)get fitter and b) lose some weight. Cardio does burn calories and as part of an overall programme is great for your heart and overall fitness. However your body quickly adjusts to it and when it does adjust it starts to become less effective very quickly. Not only that but after a while it can start to burn not only calories but also muscle tissue (How many long distance runners have you seen with great figures?).

By contrast doing some resistance based weight training (It doesn’t have to be too heavy, don’t panic) will have a number of very positive effects. It will also burn calories just like cardio but if done in the right way and with some intensity and speed it will also light a fire under your bodies metabolism. What does that mean? Well with normal cardio you burn calories whilst you exercise but once you stop you almost immediately stop burning calories. With weight or resistance based intensity training you burn just as many calories but because of the muscular effort involved your metabolism lights up and your body actually continues to burn calories at a much higher rate for many hours afterwards. So when you are back on the sofa watching TV later that evening your body is still working hard shedding weight as a result of your earlier efforts, how cool is that. Metabolic training can be done in loads of ways and the variety is also fun and makes your training very enjoyable.

Another great effect of using weights is that it tones and shapes while you train. You won’t get hugely muscular arms but you WILL tone up your bat wings, get a more shapely butt, tone up your thighs, iron our some cellulite etc etc. ALL things that cardio alone just can’t do.

Finally shifting some weights now and then improves your over all strength. It makes your muscles, bones and joints stronger and more resilient. As we all get older that is key in preserving your mobility and physical health.

So ladies. Please don’t be afraid of or turn your nose up at picking up some heavy stuff now and then. It will do you the world of good, make your butt tighten up AND be far more effective at helping you lose weight than a boring hour on a cross trainer will.

If you have any questions please email and future posts will include more info on Matabolic training and weights for women.

Take Care,

John