Fitness Friday – HIIT Dumbbell Rush

I love talking about the stock market but I switched my domain name to this web address so I could talk or debate about other subjects with my community of readers. Friday is a great day to talk fitness and I am true believer that a strong body helps create a strong mind. This is why I attempt to stay in shape with multiple workouts throughout the year. To start this new category, I am going to explain my current 10-week workout that was designed to get me into shape for my trip to Hawaii in April.

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Input from all you workout enthusiasts is encouraged as I am always looking for new techniques and ways to push my body.

What has worked for you?

As you may know, the human body adapts to vigorous workouts so they become less effective over time without changing focus and technique. Unlike my market strategy, I am always changing programs and systems when staying in shape.

I recommend the workout below to anyone looking to shed some pounds (excess body fat) and gain lean muscle for a great looking body. Or at least a body that looks great compared to 95% of the people at the beach or pool. All it takes is that slight extra effort and you will be ahead of the curve. Humans are lazy by nature so you can stand out and feel great by doing this regimen 3-5 times per week for 20-45 minutes. Summer is around the corner so this 10-week program works perfectly!

Tools needed to succeed:
A dumbbell set from 10lbs to 70lbs (up to 50 for beginners)
A utility bench (flat, angled and 90 degree adjustments)
Pair of weight gloves to protect that delicate skin (just kidding)
Running Shoes (optional but important if you will do the HIIT sprints)

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Regime Name: HIIT Dumbbell Rush

*HIIT is the acronym for High Intense Interval Training
*HIT will also work for High Intense Training

Objective: burn maximum calories during and after the workout using dumbbells for free weight exercise and HIIT wind sprints for a multi-day metabolism boost.

Skip for a day of rest as listed below or whatever feels most comfortable to you.
For maximum fat loss, sprint 2-3 times per week at HIIT levels for 20 minutes.

HIIT Dumbbell Rush

Day 1 – Chest and Tri’s

Chest
  • flat bench dumbbell press, 4 sets
  • incline bench dumbbell press, 3 sets
  • dumbbell flys (flat), 3 sets

Triceps

  • single arm overhead tricep extensions, 3 sets
  • dumbbell skull crushers (flat), 3 sets
  • tricep kickbacks, 3 sets
  • Seated Dips, 3 sets (use bench and another chair)

Day 2 – HIIT Wind Sprints (optional)

  • Warm-up with light job and stretching
  • 10 – 100-yard wind sprints at maximum capacity (beginners should start with 3-6 sprints and build to maximum effort and consult a doctor if you have not been active in years)

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Day 3 – Back and Bi’s

Back

  • single arm bent over rows, 3 sets
  • lying row, 3 sets
  • dumbbell lateral raise, 3 sets

Biceps

  • standing dumbbell curls, 3 sets
  • seated incline dumbbell curls, 3 sets
  • concentration curls, 3 sets
  • hammer curls, 3 sets

Day 4 – Off Day

  • Relax and rest
  • Make sure you are keeping a small journal of all exercises with progress over the 10 weeks. Write down the foods you eat at each meal and snack for further analysis.

Day 5 – HIIT Wind Sprints (optional)

  • Warm-up with light job and stretching
  • 10 – 100-yard wind sprints at maximum capacity (beginners should start with 3-6 sprints and build to maximum effort and consult a doctor if you have not been active in years)

Day 6 – Shoulders & Legs

Shoulders

  • seated dumbbell press, 4 sets
  • front raises, 3 sets
  • lateral raises, 3 sets
  • shrugs, 3 sets

Legs

  • Squats
  • Lunges, 3 sets
  • calf raises
  • HIIT (when applicable)

Day 7 – Off Day

  • Relax and rest
  • Make sure you are keeping a small journal of all exercises with progress over the 10 weeks. Write down the foods you eat at each meal and snack for further analysis.

There you have it! Skip the sprints and you only need to workout for three days for approximately 45 minutes at a high intense level. I started at a weight of 184 last month with a goal of 170-172 (currently 178-179 with five weeks to go). Although actual scale weight is not important, I still use it as a secondary measuring stick. My first measuring stick is my clothing and waist size. People with a lean body of muscle can definitely weigh more than people with a flabby loose body. One pound of lean muscle is a lot more compact that one pound of loose body fat.

For example: A fit athlete that stands 6 feet tall weighing 205 lbs will look leaner than an average person with flab that also stands 6 feet tall and weighs 190lbs. The athlete won’t have a gut or a high percentage of body fat yet they can weigh a lot more than your average chubby person.

One last set of notes:

  • Abdominal all days while resting between sets
  • Jump rope or jump in place while resting between sets
  • Pull-ups, dips and pushups – outside when applicable during HIIT days

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Please add your comments as I will look to build upon this category from time to time using your input and ideas as I workout and change my regimen.