Chris Lopez - 20-Minute Dumbbell and Body Weight Blasters

20-Minute Dumbbell-Bodyweight Blasters

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Disclaimer YOU MUST GET YOUR PHYSICIAN S APPROVAL BEFORE BEGINNING THIS EXERCISE PROGRAM. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. !

The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Don t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don t perform unless you have been shown the proper techniques by a certified personal trainer or certified conditioning specialist. Always ask for instruction and assistance when lifting. Don t exercise without proper instruction. Always perform a proper warm-up before strength energy system training. !

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any exercise strength and perform any training and

See you physician before starting any exercise or nutrition program. If you are taking any medication, you must talk to your physician before starting any exercise program, including the program(s) provided in this report. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use the program(s) provided in this report, please return this program for a full refund. !

Copyright

! 2005-2008

Athletic Fusion Fitness & Performance Consulting Inc




FitAndBusyDad.com Presents…

20-Minute Dumbbell & Bodyweight Blasters for Busy Dads: Build Muscle, Get Ripped and Have More Energy In Less Time Than Ever!




WORKOUT GUIDELINES – Prep Phase

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There are 2 Preparatory Workouts for this phase to be performed TWICE per week for a total of 4 workout days It is advised that you perform the Prep Phase workouts for 2-weeks even if you are already fit and well conditioned. Train on a 2 days on, 1 day off, 2 days on, 2 days off schedule Perform each circuit as a superset. That is, perform one set of exercise 1a, rest for the suggested period of time and then perform 1b, etc. If there is no rest time indicated, do not rest Perform each exercise in accordance with the suggested TEMPO. For example, a “301” tempo means you LOWER THE WEIGHT (the eccentric movement) for 3 seconds, PAUSE (the isometric “hold”) for 0 seconds at the bottom of the movement and RAISE THE WEIGHT (the concentric) for 1 second. An “X” indicates an explosive movement.




PREP PHASE – 2 WEEKS DAYS 1 & 4

Sets x Reps

Rest

Tempo

1a) Bird- Dog

2 x 12

0

313

1b) Opposite Elbow Touch

2 x 20

0

301

1c) Abdominal Curl-Up

2x 10/side

30s

301

2a) BW Split Squat

2x 12/side

0

301

2b) Stick-Ups

2 x 15

30s

303

3) Plank

6 x 20s

5s

n/a

TOTAL TRAINING TIME = approx. 19 Minutes

DAYS 2 & 5

Sets x Reps

Rest

Tempo

1a) Reverse Ab Curls

2 x 12

0

503

1b) Cook Hip Lifts

2x 15/side

0

20X

1c) Rotation Planks

2x 10/side

30s

313

2a) BW Step-Ups

2x 15/side

0

301

2b) Push-ups Plus

2 x 10

0

302

2c) Waiter s Bow

2 x 20

30s

301

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TOTAL TRAINING TIME = approx. 18 minutes




The 4-Week DB & BW Blasters - WORKOUT GUIDELINES . •

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Train on a 2 days on, 1 day off, 2 days on, 2 days off schedule. For example Monday – Day 1 Circuit o Tuesday – Day 2 Circuit o Wednesday – OFF (light enjoyable activity) o Thursday – Day 1 Circuit o o Friday – Day 2 Circuit Saturday – OFF (light enjoyable activity) o o Sunday - OFF Perform each circuit as a superset. That is, perform one set of exercise 1a, rest for the suggested period of time and then perform 1b, etc. If there is no rest time indicated, do not rest Perform each exercise in accordance with the suggested TEMPO. For example, a “301” tempo means you LOWER THE WEIGHT (the eccentric movement) for 3 seconds, PAUSE (the isometric “hold”) for 0 seconds at the bottom of the movement and RAISE THE WEIGHT (the concentric) for 1 second. An “X” indicates an explosive movement. Perform the following 7-minute bodyweight circuit (at a 101 tempo, except for the planks) 2 times prior to starting each workout Plank x 30s o o Prisoner Squat x 15 Push-ups x 10 o Prisoner Split Squat x 10/side o Stick-ups x 10 o Side Plank x 30s/side o




The 4-Week DB & BW Blasters DAYS 1 & 4

Sets x Reps

Rest

Tempo

1a) DB Squat & Press

2 x 12

0

301

1b) Stick-Ups

2 x 15

60s

301

2a) DB Rows

2 x 20

0

301

2b) BW Bulgarian Split Squats

2x 15/side

60s

301

3) Burpees

6 x 30s

30s

n/a

BODYWEIGHT WARM-UP

TOTAL TRAINING TIME = approx. 19 Minutes

DAYS 2 & 5

Sets x Reps

Rest

Tempo

1a) DB RDL to Row

2 x 12

0

503

1b) Spiderman Pushups

2x 15/side

60

20X

2a) Chin-Ups (or Bodyweight Rows)

2 x MAX1

0

313

2b) V-Sits

2x 15/side

60

301

3) DB/Kettlebell Swings

2 x 25

0

301

BODYWEIGHT WARM-UP

TOTAL TRAINING TIME = approx. 18 minutes

LEGEND: DB = Dumbbell



BW = Bodyweight RDL = Romanian Dead Lift





EXERCISE INDEX

FULL BODY

DB Squat to Press

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Standing, hold a dumbbell at shoulder height with your right hand Brace your abs, lower yourself into a squat by pushing your hips back and bending your knees keeping your back straight In one motion, explode back into the starting position and press the dumbbell over your head to a locked elbow position Slowly lower the dumbbell back to shoulder height and repeat for the recommended reps

Burpees

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Start on the floor (the bottom of a push-up position), brace your abs and explosively push-up While your hands are still on the ground and your abs braced, jump both legs into your chest Explosively jump up reaching your hands to the ceiling



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Land softly bending your knees, put your hands on the ground and jump your legs back to the starting position

Dumbbell or Kettlebell Swings

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Stand with feet a little wider that hip-width apart holding a dumbbell with 2 hands Brace your abs, push your hips back and bend your knees bringing the dumbbell between your legs Staying braced, thrust your hips forward and swing the dumbbell up with your arms squeezing your butt tight as you fully stand up Keep your abs braced and your arms straight, push your hips back and bend your knees bringing the dumbbell between your legs again to repeat the movement

Dumbbell Romanian Deadlift (RDL) to Row



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Stand with your feet hip-width apart holding a dumbbell in each hand Keeping your back straight, brace your abs and push your hips back as you hinge forward slightly bending your knees Hold the “leaning forward” position and slowly row the dumbbells up to either side of your body squeezing your shoulder blades together at the top Briefly hold the contraction in your shoulder blades and then return the dumbbells to the lowering position (you will still be hinged forward) Contract your glutes (squeeze them) as your return to the starting position

LOWER BODY

Cook Hip Lift

Prisoner Squat

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Standing, interlace your fingers behind your head and pull your elbows back so that you are squeezing your shoulder blades together Brace your abs, lower yourself into a squat by pushing your hips back and bending your knees keeping your back straight trying to bring your thighs below parallel



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Return to the starting position by pushing through the floor and contracting your glutes at the top

Prisoner Split Squat

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Standing with one leg forward and one leg back in a split stance, interlace your fingers behind your head and pull your elbows back so that you are squeezing your shoulder blades together Imagine placing the majority of your bodyweight on the heel of the front leg (the back leg in this exercise is acting like a “kick stand”) Brace your abs and drive the hip of the front leg back while bending the knee and maintaining a straight back. The goal is to try to get the front thigh parallel to the floor. Push through the floor with the front leg and contract your glutes to return to the starting position

Bodyweight (BW) Bulgarian Split Squats




Standing with one leg forward and the other toe placed on a bench or chair in a split stance, interlace your fingers behind your head and pull your elbows back so that you are squeezing your shoulder blades together Imagine placing the majority of your bodyweight on the heel of the front leg (the back leg in this exercise is acting like a “kick stand”) Brace your abs and drive the hip of the front leg back while bending the knee and maintaining a straight back. The goal is to try to get the front thigh parallel to the floor. Push through the floor with the front leg and contract your glutes to return to the starting position

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Step-Ups

Start by placing one foot on a bench or step while holding a dumbbell in each hand Initiate the movement by pushing through the foot that is on the step Stand up on the step with both feet squeezing the glute of the working leg Lower yourself slowly back to the starting position using the same leg that you started with Perform the recommended reps on one side before switching. DO NOT alternate

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Waiter s Bow !



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Standing straight, take the back of your right hand and place it on the natural curve of your lower back Place your left hand on your stomach and brace your abs Initiate the movement by pushing your hips back and slightly bending your knees. “Bow” forward keeping your spine straight and only hinging at the hip Return to the starting position by pushing your hips forward and squeezing your glutes

UPPER BODY

Push-ups

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Place your hands on the floor a little wider than shoulder width apart with elbows “locked out” and your toes on the ground so that your body is fully extended with a flat back so that you form a straight line from ankles to shoulders Brace your abs and slowly descend to the ground by bending your elbows and squeezing your shoulder blades together…KEEP YOUR STRAIGHT “ANKLE TO SHOULDER LINE” Stop the movement once your chest is approximately 1-4 inches away from the ground and push yourself back up by straightening the elbows and opening up your shoulder blades




Spiderman Push-Ups

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Place your hands on the floor a little wider than shoulder width apart with elbows “locked out” and your toes on the ground so that your body is fully extended with a flat back so that you form a straight line from ankles to shoulders Brace your abs and slowly descend to the ground by bending your elbows and squeezing your shoulder blades together…KEEP YOUR STRAIGHT “ANKLE TO SHOULDER LINE” As you lower yourself, take your right foot off the ground, bend the knee and open the hip and try to touch your right knee to your right shoulder…KEEP YOU ABS BRACED THE WHOLE TIME! Stop the movement once your chest is approximately 1-4 inches away from the ground and push yourself back up by straightening the elbows and opening up your shoulder blades bringing the right foot back to the starting position. Repeat on the left side for the next rep

Push-Ups Plus

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Place your hands on the floor a little wider than shoulder width apart with elbows “locked out” and your toes on the ground so that your body is fully extended with a flat back so that you form a straight line from ankles to shoulders Brace your abs and slowly descend to the ground by bending your elbows and squeezing your shoulder blades together…KEEP YOUR STRAIGHT “ANKLE TO SHOULDER LINE” Stop the movement once your chest is approximately 1-4 inches away from the ground and push yourself back up by straightening the elbows and opening up your shoulder blades Once you reach the top position, open your shoulder blades a little more and slightly round your upper back. This is the “PLUS” position.




Stick-Ups

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Start by planting yourself against a wall so that your head, shoulders, elbows, knuckles and tailbone are contacting the wall. Initiate the movement by pulling your elbows in and contracting all of your upper back muscles pulling your shoulders down and back. Slowly, ensuring that your shoulders do not elevate (travel upwards toward your ears), raise yours arms along the wall maintaining contact with the wall at all times (ie. Your knuckles or elbows should not come off the wall at all). Bring your arms back down squeezing your shoulder blades together. Doing this exercise in front of a mirror will help ensure you have good positioning

Chin-Ups

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Grab an overhead bar with a supinated (palms up) grip Hang from the bar so that your elbows are straight and your shoulders are shrugged



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Start the movement by bracing your abs, then in one motion, depress your shoulders and bend your elbows so that you are pulling yourself towards the bar Even though this is called a “chin-up”, you should try to pull your chest all the way up to the bar and make sure that your shoulders are fully depressed (not shrugged up) Slowly lower yourself in a controlled manner

Dumbbell (DB) Rows

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Place your left knee and left hand on a bench, your right foot should be on the floor, so that you are leaning forward with a flat back Grab a dumbbell with your right hand and brace your abs Row the dumbbell toward your body squeezing your shoulder blades together In a controlled manner, lower the dumbbell back to the starting position *NOTE: your abs should be braced throughout the entire motion so that your body is NOT twisting

Bodyweight Rows



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Grab a straight bar or Blast Strap " handles that is set at “hip” height Keeping your body in a straight line by bracing your abs, row your chest up to the bar by squeezing your shoulder blades together and trying to touch your chest to the bar at the top position Slowly lower yourself to the bottom position not allowing your ab brace to relax

TORSO/ABS

Ab Curl Up

Bird Dog

Plank



Side Plank

Rotation Plank

Opposite Elbow Touch




V-Sits



Chris Lopez - 20-Minute Dumbbell and Body Weight Blasters

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