30 DAYS DUMBBELLS ONLY EBOOK

30 DAYS DUMBBELLS ONLY EBOOK

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This program I created due to the popularity and great feedback I received on social media every time I posted workouts with just dumbbells. Its great if you Don’t have access to much equipment in your gyms, 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, Bodybuilding, Core work and Mobility.  If you thought that you wouldn’t be able to get a great workout due to not having a lot of machines or fancy gym equipment’s then this Ebook will not only kick your butt, it will make you enjoy training even more and change your perspective on what can be accomplished with minimal equipment.

For those of you that have tried my Dumbbell only workouts you will know what to expect and for those of you that are new to this then be prepared because these workouts will truly push you to your limits and hopefully, you’ll absolutely love the training experience.

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 

 

EQUIPMENT NEEDED:

DUMBBELLS (VARIOUS WEIGHTS IDEALLY)

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 

TRAINING CONTENT

  • METABOLIC CONDTIONING
  • BODYBUILDING WORKOUTS
  • CORE WORKOUT
  • MOBILITY
  • YOUTUBE VIDEO DEMO ON ALL EXERCISES

 

SAMPLE WORKOUT 

 DAY 13

 "IS THIS REAL LIFE" 

FOR TIME;

 

 

 

 

 

ORDER

EXERCISE

REPS

DB WEIGHT

SCORE:

Rx+

1

DOUBLE UNDERS

40 OR 60 SINGLES

M: 2 X 22.5KG

 

M:25kg

2

DEATH DROPS AKA BURPEES

20

W: 2 X 8-12KG

 

W: 12-15kg

3

DOUBLE UNDERS

40 OR 60 SINGLES

 

 

 

4

DOUBLE DB SNATCHES

 20

 

 

 

5

DOUBLE UNDERS

40 OR 60 SINGLES

 

 

 

6

DB SQUAT CLEANS

 20

 

 

 

7

DOUBLE UNDERS

40 OR 60 SINGLES

 

 

 

8

DB THRUSTERS

 20

 

 

 

9

DOUBLE UNDERS

40 OR 60 SINGLES

 

 

 

10

RENEGADE ROWS

 20

 

 

 

11

DOUBLE UNDERS

40 OR 60 SINGLES

 

 

 

You can change the Skipping to 200m Run or Row.  You can also perform High Knees if no Rope