This is a variation of a one-legged squat exercise (a Pistol), done with a towel wrapped around a pole to help stabilize your body as you’re doing it and to allow to you work in a more effective manner for the glutes.
I’ll be honest with you…I don’t really like “normal” Interval Training.
To be clear, it’s not that it’s bad…it’s just that I’ve got something better…
This version of the push-up is going to focus on achieving a MASSIVE peak contraction of the pecs, similar to a pec deck machine or cable-crossover exercise only using just a bench…
… yes, literally just a bench.
And it’ll actually give you just as good (if not better!) contraction on your pecs than those machines will!
The best part of the Dumbbell Flye is the STRETCH….honestly, the only reason to the flye exercise is to get that big stretch at the bottom.
Because even though the flye is an isolation exercise, targeting that stretch position with resistance is actually CRITICAL for optimal muscle growth.
This is a GREAT version of the pull-up that’s going to challenge your strength and determination! Because during the pull-up (while holding at the top), you’re actually going to be shifting your hands out to the sides, then back in.
The Barbell Bench Press is an exercise I don’t have to explain, I’m sure! This classic powerlifting technique is going to help you get more out of it in terms of muscle mass but also strength out of the bottom.
The Stiff-Legged Deadlift is a key exercise for hamstring development but it doesn’t fully address adductor development.
That’s where this exercise comes in…it’s going to target your adductors (a.k.a. inner thighs) with a wide “split” position as you’re doing a dumbbell Stiff-Legged Deadlift type of movement.
This is an AMAZING core exercise for developing power for punching, kicking and running.
The Triceps are no pushover…they need serious workload to build substantial mass and strength. They can take a beating and kickbacks just won’t cut it. If you want big, strong arms, you need to press, and you need to press HEAVY.
That’s where this exercise comes into play…it’s a variation of the Close Grip Bench Press, the classic mass-builder for the triceps.
Most twisting ab exercises are TERRIBLE for your lower back…seriously. Any oblique work you get out of them is offset by the potential damage you can do to your spine with a loaded twisting movement.
The deep muscles of the core (the obliques and transverse abdominis) are best worked in an “anti-rotation” capacity…which means working AGAINST that twisting movement that is so damaging to the lower back.
That’s where this exercise comes into play…I call it a 2 Dumbbell Ball Twist, but in reality it’s a ball ANTI-twist.