30 DAYS DUMBBELL ONLY EBOOK
30 DAYS DUMBBELL ONLY EBOOK

30 DAYS DUMBBELL ONLY EBOOK

Regular price
£35.00
Sale price
£35.00
Tax included.

This program was 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 (IDEAL BUT ALTERNATIVES GIVEN)

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 DEMOS

  

GET 20% OFF WHEN YOU PURCHASE 2 OR MORE EBOOKS, DISCOUNT APPLIES AUTOMATICALLY

  

SAMPLE WORKOUT

 

DAY 1 

WARM UP 1

WARM UP 2 (as quick as possible

 

20 HIGH KNEES

30 HIGH KNEES

 

5 WALK OUTS

30 AIR SQUATS

 

30 SQUATS

20sec BEAR CRAWL

 

20 LUNGES

10 BURPEES

 

20sec BEAR CRAWL

 

 

10 BANDED PULL APARTS

 

 

WORKOUT 1

20Mins AMRAP

ORDER

EXERCISE

REPS

WEIGHTS

RX+

WEIGHTS

TOTAL ROUNDS:

1

DB DEADLIFTS

15

M: 2 X 22-25KG

M: 2 X 30kg

 

2

DB HANG CLEAN

12

W: 2 X 8-12kg

W: 2 X 15kg

 

3

DB PUSH PRESS

9

 

 

 

 

 

 

 

5mins Rest

WORKOUT 2

CORE WORK

 

ORDER

EXERCISE

REPS

SETS

REST

 

1A

LYING LEG RAISES

12

2

0

 

1B

DB RENEGADE ROWS

12

2

0

 

1C

SUPERMAN PLANK

12

2

0

 

1D

DB FLOOR OBLIQUE TWIST

12

2

0

 

1E

HOLLOW HOLD

60sec

2

60s

 

 

 

 

 

 

 

 

DAY 10

LEG DAY  

WARM UP

 

50 DOUBLE UNDERS (100SINGLES)

 

30 AIR SQUATS

 

20 STEPS WALKING LUNGES

 

5 WALK OUTS

 

10 BANDED GOOD MORNINGS

 

10 COSSACK SQUAT

 

10 (BOTH SIDES) LYING SINGLE LEG GLUTE BRIDGES

 

 

 

 

 

 

MAIN WORKOUT 

 

ORDER

EXERCISE

SETS

REPS

TEMPO

REST(s)

WEIGHTS

SUPERSET

 

 

 

 

 

 

1A

DB GOBLET SQUAT

4

12

3sec

0

 

1B

DB SPLIT SQUATS

4

12 EACH SIDE

2sec

60s

 

 

 

 

 

 

 

 

2A

DB FRONT SQUAT

4

12

2sec

0

 

2B

WALKING LUNGES

4

20 steps

 

60s

 

 

 

 

 

 

 

 

3A

DB ROMANIAN DEAD LIFTS

3

10 EACH LEG

3sec

0

 

3B

DB SINGLE LEG HIP THRUSTS

3

12

3sec

60s

 

 

 

 

 

 

 

 

4

SPLIT STANCE RDL

3

12 EACH LEG

3sec

45s

 

 

 

 

 

 

 

 

5

REVERSE DEFICIT LUNGES

3

12 EACH LEG

2sec

45s