1 Dumbbell Workouts

Travel Fit Workouts

1 Dumbbell Workouts

Travel Fit Workouts


1 Dumbbell Workouts

About Simon Dainton and Travel Fit Workouts


Hi! Im Simon Dainton, Certified Strength and Conditioning Specialist (CSCS),
creator of TravelFitWorkouts.com, author of fitness books, and article contributor
to Health Magazines and Fitness Websites worldwide.

With over 11,000 Personal Training sessions under my belt, Ive been lucky
enough to work with a wide variety of clientele, from everyday men and women
like you, to celebrities, rock stars and athletes.

My day-to-day business involves working with musicians to get them Stage
Ready for Touring: www.rockstagefitness.com

With my Travel Fit Workouts books, I've developed a series of short, quality fat loss workouts for
men and women with limited equipment or space to exercise.

Each book uses a good mix of bodyweight and resisted exercises, sometimes just bodyweight alone.
Continuous variety makes for a great fitness programme, ensuring you fresh challenges and
consistent results.

My 1 Dumbbell Workouts' programme is just one of those exciting challenges, designed to take your
fitness and exercise programme to another level!

By continuing to study the latest training techniques and nutritional research, I'm able to help improve
your health and fitness, as well as your physical and mental performance.

So, its time to workout effectively and quickly. I hope you enjoy 1 Dumbbell Workouts!

Your friend and coach,

Simon Dainton
Dip PT, CSCS

Check out some of my other workout challenges at www.TravelFitWorkouts.com




1 Dumbbell Workouts

Travel Fit Workouts


DISCLAIMER

You must get your doctor or physicians approval before beginning this exercise
program.

The recommendations and instructions within this book are not medical guidelines, but for
fitness education purposes only. Be sure to consult your medical practitioner before starting
this program, if you have a medical condition or injury that might contraindicate physical
activity, or if you are taking medication.

This program is designed for healthy individuals 18 years and older only. 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.

All forms of exercise pose some inherent risks. The publisher advises readers to take full
responsibility for their safety and know their limits. Before practicing the exercises in this
book, be sure that any equipment used is well maintained. Do not take risks beyond your
level of experience, aptitude, training and fitness.

Dont lift heavy weights if alone, inexperienced, already injured, or fatigued. Ensure, for all
exercises, that youve been shown the proper technique by a certified personal trainer or
strength and conditioning coach. Always perform a warm-up before your workout, and ask
for instruction and assistance when lifting. If you experience light-headedness, dizziness, or
shortness of breath while exercising, stop the movement and consult a doctor.


ALL RIGHTS RESERVED

No part of 1 Dumbbell Workouts may be reproduced or transmitted in any form whatsoever,
electronic or mechanical, including photocopying, recording, or by any informational storage
or retrieval system, except for personal reference by you, the purchaser.

E-books are protected worldwide under international copyright and intellectual property law,
the same as printed books, recorded material and other literary works.

You May NOT give away, sell, share, or circulate this E-book or any of its content in
any form.

The copy of 1 Dumbbell Workouts you have purchased is for your own personal use.
Copyright infringement, trademark infringement and theft of intellectual property are serious
crimes.
1 Dumbbell Workouts is a trademark of Rock Stage Fitness Ltd

Copyright 2002-2013 Rock Stage Fitness Ltd - Simon Dainton










1 Dumbbell Workouts

Travel Fit Workouts


Here are my top safety tips to help ensure you enjoy this book

For your safety, progression and continued enjoyment, its really important that you train
sensibly, with control, and dont attempt to overdo things. We all know how easy it is to be
over-enthusiastic!

1) Make sure you read and fully understand the exercise descriptions offered. Practice each
exercise and ensure you have good technique before attempting a whole circuit, round or
set. Always get personal instruction from a certified trainer if you are unsure of anything in
this programme.

2) If youre not sure of technique, re-read the instructions to make sure youre doing things
correctly.

3) Don't do anything that hurts or doesn't feel right. If youre struggling, reduce the number of
reps / time for each exercise. If you need extra recovery within the workout or between
workouts, don't hesitate to take it.

4) Whenever you start a NEW programme like this, use lower intensity than normal. Be
aware you may experience extra soreness at first, because of new exercise challenges. Do
so even if youve exercised in the past. The new exercises and new style of movements will
cause muscle soreness even from workouts you think "look easy"

5) Never miss out your warm-up. Use the bodyweight warm-up in this programme and adapt
it over time if necessary.

6) If you want to start any of the Travel Fit Workouts programmes but think or know you
have an injury, consult a qualified therapist or specialist to rehabilitate your injury before
starting. Check also with your doctor before starting any new exercise or diet programme.

7) All high impact exercises (jumps, leaps, squat thrusts, burpees etc) should be done on
softer surfaces such as carpet, wooden floors or grass. Do not attempt any of these
exercises on concrete or tarmac, as injury is more likely.

The 1 Dumbbell Workouts Workout Guidelines

Train no more than 3 days per week
Perform all workouts as prescribed
Finish each workout with stretching
Start every workout with a thorough warm-up

General Bodyweight Warm-up Circuit (Complete 1 Round)

01) Hip Stretch and Reach 20 seconds each side
02) Cat and Dog 05 reps
03) Floor Bridge 08 reps
04) Hip Crossover 20 seconds each side
05) Arm Crossovers 06 reps per side
06) Push ups (knees or toes) 08 reps
07) Knees to Elbows 05 each side
08) Leg Swings 08 reps per side
09) Waiters Bow 08 reps
10) Plank 30 second hold > Jog on the Spot 20s

1 Dumbbell Workouts

Travel Fit Workouts


Heres the equipment youll need to complete these workouts:


A workout mat: Use a simple yoga
mat if you like, so long as it has grip on
one side, to prevent slipping.

Alternatively, for extra cushioning, you
might want to invest in a thicker gym
quality mat, both available from online
gym equipment stores.


A Swiss Ball: You tend to get what you pay for with exercise
balls. Anything costing around 10-12 ($20-25) is going to be made
of rubber thats too thin, which will mean that it will handle less
weight and become saggy and deflated very quickly.

By spending a bit more, 20-25 ($35-50), you want to look for one
that is burst-proof. This will ensure that should there be an
accidental puncture, the ball will not explode but deflate slowly.
Your ball should be able to withhold a weight limit of up to 500 lbs.


Dumbbells: Again, to ensure safety, its
important that you buy or use proper
dumbbells in your workouts. While it might be
convenient to use adjustable screw-fitting
dumbbells, they take too long to adjust and
reassemble between exercises, and they are
less stable than the standard moulded type.

Ideally youll want to buy at least 2 or 3 pairs of dumbbells of different weight increments;
one pair heavy, one pair medium, and one pair light.

If your budget will stretch, you might want to consider a multi
dumbbell system like the PowerBlock - a compact and easy to
use quick change dumbbell that gives you access to a whole
rack of dumbbells at home in the space of just 1 pair, and at a
fraction of the price of conventional dumbbells.
www.powerblock.com


A Foam Roll: This simple piece of foam is great
for stretching and ironing out your muscles before
or after a workout, helping you to recover and
reduce post-workout soreness or tightness.





1 Dumbbell Workouts

Travel Fit Workouts


1 Dumbbell Workouts

Burn Fat and Gain Muscle without Cluttering up your Home!

You take them for granted when youre a gym member, but as a converted home exerciser youll
soon realise just how expensive a full range of dumbbells can be, so you want to keep cost, not to
mention storage space, to a minimum.

Quite rightly, you want to get the most amount of use from the dumbbells you do have before you
face the expense of buying heavier ones.

Working out at home with less equipment means you need to remain challenged, and these 1
Dumbbell Workouts will help you achieve that, while testing your body in a way it may never have
experienced before. Using 1 dumbbell for familiar exercises and those that may well be new to
you is more of a challenge than most people think. You dont always have to use heavier weights
to test and strengthen your body.

Holding, lifting or carrying 1 Dumbbell for exercises puts your body off-balance. With 2 dumbbells
the weight is evenly distributed, but with 1 you start to use one side of the body at a time, forcing
your body to address any muscular imbalance or weaknesses you might have. In this way your
body has to work harder, causing more muscles to come into play and therefore increasing your
overall calorie burn. We call these exercises unilateral.

Very rarely in everyday life do you even out the loads you carry, like a laptop case, a suitcase,
shopping bags, handbags or even children. By using 1 dumbbell workouts your body will prepare
you for everyday chores, making you more conscious of your movement and more prone to
resisting low back and shoulder pain.

The added benefit of these workouts is that theyre the most efficient method to burn fat, improve
posture, test your abs and balance, and help you obtain that much coveted flat or washboard
stomach, depending on whether youre a girl or a boy.

So, resurrect those dumbbells from the closet or under the bed and prepare to work harder with
less!


1 Dumbbell Workouts

Travel Fit Workouts


The Workouts

Perform Workout 1 on Day 1, Workout 2 on Day 3, Workout 3 on Day 5.

Begin your workout with a suitable warm up.

Perform 1 set of A1, rest up to 60 seconds, then perform 1 set of A2, rest again, and then 1
set of A3. Rest for 1 minute, and then repeat the cycle. Then move on to the B and C
exercises in turn.

If you have time, or the ability, you can attempt 3 sets of each exercise in total.

Focus on your breathing and concentrate on technique.

Finish each workout with appropriate stretches.


Workout 1 Day 1 Solo


Exercise Weight Reps Sets Rest Tempo
(kg)
A1 Goblet Squat 12 2-3 30-60s 2-1-2
A2 Single Arm Row 10-12 e/s 2-3 30-60s 2-1-2
A3 Single Arm Overhead Press

08 e/s 2-3 30-60s 2-1-2


B1 Ball Pullover 12 2-3 30-60s 2-1-2
B2 Side Lunge Curl 08 e/s 2-3 30-60s 2-1-2
B3 Sit and Reach 08 e/s 2-3 30-60s 2-1-2


Workout 2 Day 3 One


Exercise Weight Reps Sets Rest Tempo
(kg)
A1 Offset Reverse Lunge

08 e/s 2-3 30-60s 2-1-2
A2 Floor Chest Press (Single Arm) 10 e/s 2-3 30-60s 2-1-2
A3 Suitcase Deadlift 10 e/s 2-3 30-60s 2-1-2


B1 Goblet Step Ups 08 e/s 2-3 30-60s 2-1-2
B2 Swing 20 2-3 30-60s 2-1-2
B3 Push Press 08 e/s 2-3 30-60s 2-1-2








1 Dumbbell Workouts

Travel Fit Workouts



The Workouts

Perform Workout 1 on Day 1, Workout 2 on Day 3, Workout 3 on Day 5.

Begin your workout with a suitable warm up.

Perform 1 set of A1, rest up to 60 seconds, then perform 1 set of A2, rest again, and then 1
set of A3. Rest for 1 minute, and then repeat the cycle. Then move on to the B and C
exercises in turn.

If you have time, or the ability, you can attempt 3 sets of each exercise in total.

Focus on your breathing and concentrate on technique.

Finish each workout with appropriate stretches.


Workout 3 Day 5 Unity


Exercise Weight Reps Sets Rest Tempo
(kg)
A1 Goblet Bulgarian Lunge 06 e/s 2-3 30-60s 2-1-2
A2 SA Bent Over Row 06 e/s 2-3 30-60s 2-1-2
A3 Russian Twist (Floor / Ball) 08 e/s 2-3 30-60s 2-1-2


B1 SA Clean Curl and Press 10 e/s 2-3 30-60s 2-1-2
B2 Wood Chops 08 e/s 2-3 30-60s 2-1-2
B3 Single Arm and Leg Deadlift 08 e/s 2-3 30-60s 2-30-2





















1 Dumbbell Workouts

Travel Fit Workouts


How to Get Plenty of Variety in Your Fitness Program, and Face
New Challenges on a Regular Basis, At Home or Away, With Our
Fat-Burning, Strength Gaining, Quick Workouts...

Now you can get your hands on an ever-growing number of fast, fat blasting travel workouts,
developed and tested with my own Personal Training clients to deliver quick and impressive
results, many without the need for a fully-equipped gym.

Youll be able to download, print, and use dozens of Travel Fit Workouts to help you
reach your fitness and fat loss goals.

To see the latest workouts for yourself, feel free to visit: www.TravelFitWorkouts.com

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Testimonials

Thanks Simon, Ive really enjoyed using your workout programmes to keep my training
constantly changing. The challenges are always fresh, and every time I download the next
book Im never quite sure what you have in store next, but Im always pleasantly surprised,
and tested by the workouts! Jane Morgan, 32, Guildford, UK

"Im amazed how you constantly create such short, effective workouts that not only
challenge us but keep us enjoying exercise! My favourites are the Resistance Band
Workouts and the ABS-5 Book. It just goes to show how much you can achieve at home with
no gym!" John Turner, Hoboken, New Jersey