7 Minute Total Body Workout with Dumbells
This 7 minute 7 exercise Total Body Workout with Dumbells uses Kris J. Simpson’s Bottom-To To -To Done approach for increasing fitness and decreasing weight.
There are many barriers that can make starting a weight-training program very challenging.
First of all, there’s the intimidation factor. Weight-training isn’t as simple as it’s cousin Cardio. There are a lot more ways of getting it wrong than right and is literally a hundred different ways of doing a simple bicep curl.
Second of all, there’s the time you need to put in, and if you’re already dedicated to a cardio program, that might be the extra time you think you don’t have to spare.
So, if we could make it simple, and not have you spending hours in the gym, or better yet, even give you the option of doing it from the comfort of your home – then we might have the answer to making weight training a staple in your exercise diet!
I have found that there are a few prerequisites for creating a weight training program that is built for results without requiring a body biology degree or being forced to live the lifestyle of the broke bodybuilder who spends all of their time in the gym…
- Use Dumbells: Dumbells are what we call “free-weight” because they allow you to us them with free range of motion, unlike machines which are designed to move in a fixed range of motion. When you have free-range of motion, you can follow your body’s unique bio-mechanics versus trying to ask your body to work with a machine that was created for a person perhaps double your size. It’s like to trying to fit into the wrong pair of shoes. It can lead to injuries and is never comfortable.
- Train your Total Body: Rather than isolating and working on certain parts of your body on different days (commonly referred to as the “body-split”), a more productive way of working out is training all of your body each training session.
- Use Circuits and Timing to control the Intensity: Another proven way to increase productivity and corresponding results while working out is to combine exercises together into a circuit. The amount of time between exercises will determine the degree of difficulty for the circuit.
I call this routine the Bottom to the Top to Done Workout because we start working out the bottom of your body and gradually move to the upper part until you’re finished. This is an easy way to remember the exercise order and also allows you to train the larger more physically taxing muscle groups first, and the smaller muscle groups second.
Here’s the Seven Minute – Seven Exercise -Total Body Workout with Dumbells.
- Chest Pre
- Back Row
- Tricep Kickback
- Bicep Curl
- Shoulder Side-Raise
For beginners, to the intermediate fitness level, I suggest performing the exercise for 30 seconds followed by a 30-second rest. Complete all seven of the exercises to finish one entire circuit.
You’ve got seven minutes from the bottom – to the top – to done. It’s as simple as that.
Until the next workout, Inspire to Aspire!
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Hello friend and welcome to the all inclusive lifesyle show where we help you cultivate energy restore balance and live an all inclusive life. I’m your host Kris J. Simpson author of the All inclusive diet. There’s a free book offer all inclusive diet before the official release date of June 30th this year,so you can get your FREE copy with the link in this post. I’ve got a seven minute seven exercise. Dumbbell routine for you today I call it the bottom to the top to the done, done and over with, finished unless you want to repeat if you’re feeling really motivated that particular day. But otherwise. That’s all you need. That’s all you have to do. Seven exercises seven minutes. Let’s get down to it. This. Is the apparatus we’re going to use today. They are dumbbells. When you have dumbbells they let you move in a very natural rhythmic type of form where if you get into a machine sometimes they’re not made for you they’re not made for this you know six foot 200 pound male. And because of that we end up injuring ourselves because you know we’re trying to fit into the wrong size a shoe essentially. So that’s the benefit of having dumbbells is that this is free weight it’s free range of motion. There’s no restrictions and it doesn’t matter how tall or how much you weigh. You know you’re going to pick the right dumbbell for you which essentially means the right weight for you. It’s going to be a challenge because we’re doing everything in a circuit.
We’re not taking much of a rest at all in between the exercises. It’s just one big set of seven exercises so the first one knowing that we’re going to start at the bottom then move to the top and then we’re going to be done with this thing is going to be the squat which is by the way that the grandmother of all lower body exercises this. This has to be the far most effective lower body exercise that has ever been invented. So if you can do it if you don’t have bad knees if you don’t have a bad back if you do I’ll show you some variations. But again if you can do this exercise you should be doing it. So this is how you set it up feet shoulder with part toe slightly out the dumbbells just let them hang by your side. When ever we’re in exercise mode we have to have good posture. So far most important thing we need to do so we don’t want to be doing slouching like this we want to be standing at attention with our shoulders back and our chest out. So that’s how we’re going to start it here bending down until about a 90 degree angle is reached from your knees to your hips.
- We never want our knees to go over our toes. All right. This is the proper way to do a squat. This is improper. I got her knees still to this day. I first started working I was 14 and I injured my knees by the time I was 16 and it was because I was doing the squat improperly and my knees were going over my toes. It’s just way too much pressure on the knee and it causes a lot of problems so setting it up again. Feet shoulder with the Partow slavey out getting down to that 90 degree angle and back up again always keeping good posture and never want to see any slouching.
The dumbbells by your side. And they’re just along for the ride up and down. You don’t have to do anything with him ygoing to hold on to them. So there’s a squat moving up to the abdominal region.
And this is also a good way to remember what’s next. We’re working from the bottom to the top so just logically go up. We finished with your legs. Let’s hit the core area.
And this is going to be an abdominal crunch and I’m going to use a dumbbell with this you don’t have to know crunches by themselves are a fantastic core exercise. You don’t need much resistance other than your own body. But if you want to challenge yourself use the same dumbbell place it up in the air.
Focus on it. Come up crunch and release. Now with the crunch it’s just your shoulder blades that are coming off of the ground. You don’t need to remove your lower back. That would be a full sit up. Not using your lower back or your hip flex flexors. That’s why this is such a great exercise because it isolates. So that’s what that looks like.
The next one is going to be down here on the mat we’re moving up the body to the pectorals or the chest. We’re going to do a chest press now if you are at a gym and you’ve got some benches like these over here then by all means you can actually get on a bench and do the chest press properly. You can also do it on a mat so you can also do this at home to bring the dumbbells right over your chest.
- Not over your head.
Not over your dominoes right over your chest. And then release until your elbows lightly touched the floor again. And it looks like this essentially we’re making an arc with the dumbbells. Now you’re going to have a tendency to let these dumbbells fall off to the side. That’s a different exercise that’s a fly not even really a fly actually but it’s this way where we’re making an arc and always keeping the dumbbells facing the ceiling not off towards the walls.
So that’s a chest press.
The legs in the back are the largest muscle groups in our body. So they’re pretty taxing First and foremost you’re going to be winded by doing these exercises. That’s a real positive thing for increasing your endurance. But they also are really good for boosting the calorie burn as well. So you’d never want to neglect your legs or your back because they’re just such powerhouses when it comes to burning calories and boosting your metabolism overall. So that’s what we’re going to do next is the. OK again for the back. I want you to get yourself into a squat like position again.
Remember we want to have good posture before we start this exercise set it up by keeping your chin up better to look at a spot on the wall because if your chin is up then you’re not going to talk.
so keep your chin up keep your back flat. But I’d like you to do is tuck your elbows as.
Far back as you can squeezing your shoulder blades together to make sure that you use your back and not your arms and then let them hang down the bottom and release and contract and release.
That’s what that looks like. OK. You’re going to have a tendency to let your elbows come out OK.
And that’s a different exercise. T the reverse shoulder flat. We’re not doing that today. So just like a bird. Keep your wings tucked in keep your elbows as close as you can to your body. Something you also want to mention here that is often not talked about which I learned many many years ago when personal training school P.T. 101 your breath. Your breath. Is So Important following your breath and breathing at the right times when you’re exercising is so important. So when we’re in the contraction part of the exercise you always want to be breathing. OK. And when we’re in the relaxed part of the exercise where we’re relaxing getting ready for the next contraction we always want to be breathing in. Let me show you how that works. OK. The contractions here we want to be breathing out OK now we’re going to relax we’re breathing in.
Now if you’re breathing properly First of all the least likely to be injured.
Second of all you’re going to have far more endurance. You know what’s happening to your muscles when you’re working out. You know what are they asking for. You know they’re asking first and foremost for oxygen. So you got to give it to them. So you’re going to have far more endurance and strength and because you’re breathing properly and you’re breathing with the motion of the exercise you’ll be least likely to be injured. So keep that in mind while you’re doing this. So we’re almost there. A couple more exercises. Now we’re finished with the torso. We still got the appendages here the the arms. We need to do so because we’re in this formation already.
I want you to do the back of your arm. That would be the tricep. So it looks like this.
Again in that squat like row position we just finished bring those elbows up again keep them tucked in nice and tight and take back this is a
back is a fantastic exercise.
You just got to get your posture right where you’re going to hurt your lower back with this one. Keep your chin up keep your back flat and keep your elbows tucked in a lot of people I see them. They’re moving their elbows other elbows o to the side your elbows are fixed it’s like a door opening and closing.
- It’s a hinge you elbows the hinge so don’t let your elbows dip. All right so we’ve got our back of our arms done. Now we need to do the front of our arms.
It’s a great exercise is a simple exercise. Now train the front of my arm or the bicep. This bicep curls. OK. One more exercise number seven. It’s going to finish it off are going to be done after this. This is going to be the shoulder side race. So placing the dumbbells in front. Right.
So as a small bend in your elbow. Once you bring your elbows up to a 90 degree angle. All right. So I don’t need them completely straight. There’s going to be a slight bend and I want you to bring it up to a 90 degree angle. Don’t let your elbows dip. Keep them up on a flat plane 90 degrees right across the top of your body.
That’s a side shoulder race so there are seven exercises. That how we’re going to do this is we’re going to run every exercise. 30 seconds and we’re getting a 30 second break. So there’s one minute seven exercises seven minutes. You can play with this.
This is more for a beginner to an intermediate. And if you get advanced then hey you can go through the circuit more than once you can do 60 seconds you can do 90 seconds of the exercise you can take very little rest at all maybe 15 seconds in between the exercises. There’s a lot of variables that you can play around with. And I really suggest that because. This is what happens when you don’t do that when you keep going back to the same exercises. Which you will by the way and you will because that’s the the easier path.
It’s easier path mentally and emotionally for us.
OK so we’re already program for that. And our bodies onboard with that as well because our body doesn’t want to make it any tougher. And also mentally we don’t want to make it tougher on ourselves neither. But we need to because that path. OK the pleasure path where the news is easy is the path to nowhere. We need to get back on track. And I think Tony Horton called it the best and muscle confusion and we don’t want it to adapt because guess what. Guess what happens when it adapts.
It looks like this.
Is a flatline my friend. That is a plateau. That is where you do not want to be. You know you want something that looks more like this because that’s where the results are. That’s where we’re getting stronger we’re getting faster we’re getting leaner we’re getting more flexible. You know all those things are happening because our body is kind of constantly confused about what the heck is going on and what you’re going to do to it next in that is a good thing.
You’ve got seven minutes from the bottom to the top to done. It’s as simple as that. Until the next show. My friend inspired Esquire