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    Dumbbell Circuit Training
    Dumbbell Circuit Training
    Dumbbell Circuit Training
    Ebook298 pages1 hour

    Dumbbell Circuit Training

    By Danny O'Dell

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    About this ebook

    This book will not be as exhaustive as those commonly shown in the major fitness publications, nor will it include the usual supplement endorsements or recommendations. This strength manual is drug and supplement free with suggested routines successfully used many times in the past and it can be just as successful for you, if you follow the program.

    The routines include the major muscle groups of the shoulders, arms, chest, upper back, lower back, abdominals, legs and calves.

    For each exercise session, pick out one exercise from the major headings and then do two to three sets of ten to twelve repetitions each.

    If you are able to finish in the twenty-minute period, add a second exercise from one or two of the major headings the next exercise session. You can do all of the exercises with bands, tubes, dumbbells or your own body weight. Bands, tubes or dumbbells provide the resistance necessary to overload your muscles. In fact, picking up a few of the different elastic materials will increase your exercise capabilities, especially for the pull downs mentioned in the short thirty to forty minute schedules at the end of the book.

    LanguageEnglish
    PublisherDanny O'Dell
    Release dateDec 31, 2012
    ISBN9781301807772
    Dumbbell Circuit Training
    Author

    Danny O'Dell

    Danny M. O’Dell, M. A., CSCS is the co-owner of The Explosivelyfit Strength Training Gym located in Nine Mile Falls, WA. He is a Certified Strength and Conditioning Specialist, with the National Strength and Conditioning Association. He has a Master's Degree in Human Services and is a strength and conditioning coach in a local School District along with being a member of the Washington State Coaches Association.His articles have been published in national and international magazines describing the benefits of becoming stronger, more powerful and living the healthy lifestyle. He has written for various online and print publications including The Washington Coach magazine, The Weightroom press magazine in St. Thomas, Ontario, Canada, Successful Coaching in London, England, FitForces.com and Atozfitness.com located in Montreal, Canada, Sportspecific.com, and the Outpost newspaper in northeastern Washington.Danny focuses on developing the success of each of his students and trainees by motivating and encouraging them to believe in their individual abilities and by never giving up on their dreams and aspirations. The athletes he has trained have successfully competed at the state and international levels. They have accomplished record breaking lifts and returned home with many trophies awarded for their hard work, individual goal achievement and team success.

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      Book preview

      Dumbbell Circuit Training - Danny O'Dell

      Smashwords Edition License Notes

      This eBook is licensed for your personal enjoyment only. This eBook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person you share it with. If you're reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the author's work.

      Even though every precaution has been taken to ensure the accuracy of the information contained within this strength manual, the author and publisher do not warrant or assume any legal liability or responsibility for the accuracy, completeness, or usefulness of any information in this book. No liability is assumed for any damages that may result from the use of the information contained herein.

      Address all Inquiries to:

      Explosivelyfit Strength Training, LLC

      POB 35, Nine Mile Falls, WA.

      99026

      This book, as produced by Explosivelyfit Strength Training, including all text, photos and images is intended to be used strictly for educational purposes only. It is NOT intended to make any guarantees about any outcomes resulting from the use of the product information. It is also NOT to be considered as a substitute for any professional medical care as only your doctor can diagnose and treat your medical problems.

      All rights reserved. Except for use in review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means now known or hereafter invented including xerography, photocopying and recording and in any information storage and retrieval system is forbidden without the written permission of the publisher.

      Disclaimer

      Exercise, in its various forms involves some inherent risks. The author suggests the readers accept responsibility for their own safety and be aware of their physical limitations.

      Prior to doing the exercise movements depicted in the handbook, make sure that your equipment is in proper safe working order. Always stay within your own level of training experience and fitness. The routines in this are not to be construed as substitutes for any regimen that has been prescribed by your health care provider.

      The suggestions here are not intended to be medical guidelines. They are strictly educational. This was written for healthy adults who are eighteen years and older. Before beginning any new exercise program, be sure to consult with and get your physician's approval.

      Explosivelyfit does not recommend that you attempt to lift heavy weights if you are alone, tired or fatigued, injured or lack training experience. Learn the correct exercise technique from a qualified strength and conditioning specialist before you lift or try an exercise. Remember that technique precedes additional weight on the bar.

      If, while exercising, you experience any dizziness, lightheadedness, or shortness of breath, immediately stop exercising and speak with a physician.

      You should have a thorough physical examination if you are not accustomed to exercising, if you have high cholesterol, diabetes, high blood pressure, are overweight, or over 30 years old.

      Follow a proper cool down and stretching routine after any exercise regimen. Examples follow near the end of this manual.

      Acknowledgements

      Every effort has been made to attribute information to the correct sources. If you notice errors please bring them to my attention so the correction can be made in later editions of this manual.

      Special thanks:

      I would like to thank my wife Terry Jo for her unwavering support for all of these many years we have spent together raising our children, and growing up together. She is the best thing that has ever happened to me. She gave me the children we both love and adore so much and has stood by me through the ups and downs throughout our careers.

      To my parents who gave me such a great start in life, I will be forever thankful. I will never do the things you did during your lives - you really are the heart and soul of what we have in the United States today through your unselfish giving of your younger years during World War II and beyond.

      Thank you.

      Danny M. O’Dell

      Table of contents

      Chapter 1 Introduction

      Chapter 2 The work out protocol

      Chapter 3 The warm up-general principles

      Chapter 4 Definitions:

      Chapter 5 Exercise preliminaries

      Chapter 6 Protecting your back

      Chapter 7 Abdominal exercise descriptions

      Chapter 8 Resistance training exercises

      Chapter 9 Whole body dumbbell circuit training

      Chapter 10 Area specific exercise combinations

      Chapter 11 Extra exercise schedules

      Chapter 12 The exercise descriptions

      Chapter 13 Cardiovascular training

      Chapter 15 The cool down

      Chapter 16 Physical Activities Readiness Questionnaire

      Chapter 17 Appendix A Overall body warm up using the skip rope

      Chapter 18 Appendix B Alternate training schedules

      Chapter 19 About the author

      Chapter 1 Introduction

      This book is written specifically for those of you who:

      Don’t have your own gym,

      Feel self-conscious exercising in public.

      Don’t have access to a commercial gym,

      Who don't want to drive to a commercial gym,

      Who enjoy exercising by themselves in the privacy of their own home,

      Don’t have enough space in your house to build a full gym and

      Would prefer to use dumbbells or elastic materials in your training.

      Taking each of these into consideration, you may want to look in the catalogs and get one of the integrated dumbbell setups such as those found in the Sears stores. There are others such as the Bowflex adjustable dumbbells set, the Weider power switch 100-pound weight set, the Ironman LeverLock adjustable dumbbell set, and the PowerBlock personal trainer adjustable dumbbell set, amongst the numerous selections possible.

      You also may want to consider buying a bench, however many cases the floor works just as well. If you do decide to buy a bench, buy the best one you can, buy one that is high quality and one that will not tip over or collapse while you are using it.

      For me the bottom line in buying equipment is to get something that is going to last a long time and is not going to break down within the first couple of years. Pay the money up front and you will have many years of enjoyment later on.

      This book will not be as exhaustive as those commonly shown in the major fitness publications, nor will it include the usual supplement endorsements or recommendations. This strength manual is drug and supplement free with suggested routines successfully used many times in the past and it can be just as successful for you, if you follow the program.

      The routines include the major muscle groups of the shoulders, arms, chest, upper back, lower back, abdominals, legs and calves.

      For each exercise session, pick out one exercise from the major headings and then do two to three sets of ten to twelve repetitions each.

      If you are able to finish in the twenty-minute period, add a second exercise from one or two of the major headings the next exercise session. You can do all of the exercises with bands, tubes, dumbbells or your own body weight. Bands, tubes or dumbbells provide the resistance necessary to overload your muscles. In fact, picking up a few of the different elastic materials will increase your exercise capabilities, especially for the pull downs mentioned in the short thirty to forty minute schedules at the end of the book.

      If you do

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