Dumbbell training: basic workout 2

With so many great dumbbell exercises to choose from it's impossible to stop at just one workout. For everyone following along at home, at a gym or away on holidays I think it's time to throw a new (slightly more advanced) dumbbell workout amongst the rest of your training program. Building on the 3 basic exercises introduced in the last dumbbell workout (chest press, single arm row & goblet squat) I would like to present the over head press, upright row and travelling lunge. Great for strength, great for fitness and great for weight control - check it out!

Exercises 

The over head press, upright row and travelling lunge are fundamental dumbbell movements that are slightly more advanced then the three exercises introduced in the first dumbbell workout (Dumbbell training: basic workout 1). These three new exercises require greater shoulder and hip stability, core strength and stability and coordination to perform correctly. Develop your fitness, strength, core strength and joint stability with 'Dumbbell training: basic workout 1' before progressing to this program and remember that this article is not a suitable substitute for technique coaching from a personal trainer.

• Dumbbell Over Head Press

•  Dumbbell Upright Row

•  Dumbbell Travelling Lunge

 Workout

• 5 minutes of moderate intensity continuous activity (walking, running, skipping, cycling, rowing).

• 4 rounds  of 15 / 12 / 9 / 6 reps completed as continuously as possible with 2 minutes of moderate-high intensity continuous activity between rounds (walking, running, skipping, cycling, rowing).  Use a weight that is achievable for the set number of reps but is heavy enough to make each individual set challenging.
• dumbbell over head press
• dumbbell upright row
• dumbbell travelling lunge

• 5 minutes of moderate intensity continuous activity (walking, running, skipping, cycling, rowing).

Progression & Variety

As your strength and fitness improves you can progress this workout in three ways: (1) increase the weight of the dumbbells, (2) increase the intensity of the continuous activity intervals and (3) reduce the amount of rest.

Your main training goal will determine the type of progression to apply.

• If your main goal is strength progress by increasing the weight of the dumbbells.
• If your main goal is fitness progress by  increasing intensity of continuous activity intervals and by reducing rest.
• If your main goal is weight control and/or both strength and fitness use a combination of  these progression techniques. 

As your experience and competence with these exercises improve you can progress to more advanced movements (next progression of this dumbbell workout coming soon). Once you have progressed you can add variety by alternating between these workouts in your training program. Other workouts in this series include: Dumbbell training: basic workout 1.

Recovery

Allow a minimum of one rest day before repeating and preferably allow for muscle soreness to settle. There is more information on muscle pain and soreness here: Overcoming your fear of exercise (part 3): pain & soreness. Use both stretching and foam roller self massage to aid the recovery process and improve your flexibility.