30 DAYS DUMBBELL ONLY EBOOK VOLUME 2

30 DAYS DUMBBELL ONLY EBOOK VOLUME 2

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The second volume is well overdue and honestly if you enjoyed the first volume then you’ll love this even more!!

 This E-book is great if you Don’t have access to much equipment, have limited Equipment at Home or if you travel a lot and let’s face it hotel gyms aren’t always the best.  This is a great program if you also need a nice change from your normal routine and it can also be a great addition to your usual training Routine as well.

This program is a mix of Metabolic Conditioning, Functional Training, Bodybuilding, Core work and Mobility.  Volume 2 is a continuation from the first volume with LOTS of new exercises and Complexes and of course now you have the option of 2 x sessions for those of you that train twice a day. There is now a TEST week to start and also a test week at the end of the program so now you can measure how much fitter you have become after the 30days.

For those of you that have done the First Volume you will know what to expect but this time you will be challenged even further and the test week should help you gauge your fitness level. So be prepared because these workouts will truly push you to your limits and hopefully, you’ll absolutely love the training experience even more.

The training requires 5 days ON and 2 days’ rest, however this can be scaled down to 3-4days of training, it just means the eBook will be longer than 30days.

If you prefer to train 6 days a week that’s absolutely fine, my advice will be pick a workout from the same week to re do as a 6th session.

 2x sessions a day is now an option provided in the E-book, make sure you have MINIMUM 3 hours between both sessions to give your body ample time to recover after the first session.

 

MAIN EQUIPMENT NEEDED:

DUMBBELLS (VARIOUS WEIGHTS IDEALLY)

ADDITIONAL/OPTIONAL EQUIPMENT NEEDED:

SKIPPING/JUMP ROPE

RESISTANCE BANDS (LIGHT AND MEDIUM): These should be a staple in your gym kit I cannot emphasis this enough.. please invest in a good pair of bands and skipping rope.

OPTIONAL: Cardio Machines; I have included some options to add cardio machines where applicable (rower, bike etc) you don’t have too, however if you want that option its available J

TRAINING CONTENT

  • METABOLIC CONDTIONING
  • BODYBUILDING WORKOUTS
  • FUNCTIONAL TRAINING
  • CORE WORKOUT
  • MOBILITY 
  • YOUTUBE VIDEO DEMOS

WHATS NEW?

  • TEST WEEK AT THE BEGINNING AND END OF THE PROGRAM
  • OPTIONAL 2 X TRAINING SESSIONS A DAY.
  • TONS OF NEW CONDITIONING WORKOUTS/ FUNCTIONAL MOVEMENTS/ MOBILITY EXERCISES.

    GET 20% OFF WHEN YOU PURCHASE 2 OR MORE EBOOKS, USE CODE: OBI20 AT CHECKOUT (EXCLUDING ITEMS ON SALE)

     NOTE: Please be aware once payment is made and ebook is downloaded we cannot issue a refund!! 

     

    2 x SAMPLE WORKOUTS

     

    DAY 23 METCON PART 2

                          (10mins AMRAP) DB LADDER WORKOUT

    1

    2x DB CLUSTER

    DB WEIGHT

    RX+

     SCORE:

     

    (CLUSTER =

    DB SQUAT CLEAN INTO A THRUSTER)

    M: 2 x 20 - 22.5kg

    M: 2 x 25kg

     

    2

    BURPEES OVER DB

    W: 2 x 8 - 10kg

    W: 2 x 12kg

     

    NOTES:

    Increase reps on both exercises by 2 Each Round.

    Start with 2 reps of Cluster and Burpees over the DB, this will count as round 1... Then add 2 reps additionally each round till 10mins is up.

    Example;

     Round 1 = 2 Cluster and 2 Burpees over Db

     Round 2 = 4 Cluster + 4 Burpees over Db,

     Round 3 = 6 Db Cluster + 6Burpees over DB

    etc 

     

     

     

                                                                           DAY 2

     

     

    DEATH BY EMOM

    WARM UP

    High knees x 20

     

    Walk outs x 5

     

    Squats x 30

     

    Cossack Squats x 12

     

     Bear crawl x 20sec

     

    Banded pull aparts x 10

     

     

     

    24' EMOM

    IDEAL DB WEIGHT

    RX+ WEIGHT

    RX+ TIME

    FINISHED?

    Every Minute Perform;

    M: 2x 22.5kg

    M: 2x 25kg

    30mins

     

    5 X DB CLEAN

    W: 2 x 12-15kg

    W: 2 x 15kg

     

    5 X DB FRONT SQUAT

     

    5 X DB PUSH PRESS

     

    NOTES:

     

    IF You cannot finish the workout, write down your time, if you scale down the reps also make a note of this too.

    You can Use RX+ WEIGHTS for 24mins time.

     

     

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