Develop Muscular Strength, Power & Endurance
For Every Ocassion, Blast Heart & Lung Power
Through The Roof And Say Goodbye To Stubborn Fat!
One of the sections of the Superior Dumbbell Workout is the Slow & Quick Peripheral Heart Action workout. Let’s take your dumbbell training to the next level by combining toe grinding and explosive dumbbell exercises you’ve already learned into a powerful fitness, fat loss and physique building workout!
Peripheral Heart Action is a way of training that keeps the blood flowing throughout the body by alternating between upper body exercises and lower body exercises with little or no rest between exercises. By alternating the areas of resistance and taking no rest, the blood is constantly flowing from top to bottom, bottom to top, keeping the blood from getting “stuck” in the muscles. This gives your heart a tremendous workout.
And your lungs work overtime as well, to keep the oxygen flowing in the blood. Maybe it should be called Peripheral Heart And Lung Action!
Most people are used to having a “resistance” portion of the workout followed by a “cardio” portion. But with Peripheral Heart Action Training, you’ll do BOTH at the same time! This is a very effective way to use dumbbells, and builds a tremendously fit, strong and conditioned body that look ready for action!
This form of training is generally credited to former Mr. America Bob Gajda, and dates back to the late 1960′s, making it a predecessor to modern day circuit training. While this form of training is still considered resistance training, the cardiorespiratory endurance and fat loss benefits are amazing.
As a matter of fact, this form of combined resistance and cardio training allows you keep your hard earned muscle while eliminating unwanted fat! Peripheral Heart Action Training was even used by Bruce Lee to create his lean, muscular body.
For the Superior Dumbbell Workout I decided to modify this type of workout a bit. Instead of focusing on the alternation of upper body exercises and lower body exercises, we are going to alternate between Grinding Slow Dumbbell Lifts and Explosive Quick Dumbbell Lifts. (By this time in the workout you should be familiar with all the dumbbell lifts for the Phase you are in, so we are really going to turn up the heat!)
This workout forces you to perform “strength movements” while under cardiorespiratory stress AND “explosive movements” while under muscular stress. This is very intense. But it creates a muscular, lean, performance body that looks great and is ready for anything. Your muscles and cardiorespiratory systems work together to create a high performance body ready for all of life’s challenges!
The workouts are not long, but are extremely effective. This means you’ll see noticeable results you can USE, SEE and FEEL in a short amount of time.
Here Is Exactly How The Peripheral Heart Action Workout
Is In Superior Dumbbell Workout
I’m outlining the characteristics of the Peripheral Heart Action Workout here so you can see what is in store for you when you reach this stage of the Superior Dumbbell Workout.
You’ll do it like this…
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Perform this workout 3 times a week… with at least one day rest between workouts.
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You go through the exercises in order, one after the other without rest, performing 10 repetitions of each exercise (5 each side for single arm exercises) for the number of times indicated.
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The exercises have been ordered so you alternate between Grinding Dumbbell Exercises and Explosive Dumbbell Exercises.
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If you have to rest between exercises or circuits, do so, but keep it short and try to reduce the time you rest in the future.
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If you find yourself needing to rest a lot… reduce the weight!
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Pick one set of dumbbells you will use for all exercises… since you complete the same amount of reps for each exercise, some exercises are harder than others.Make sure you can complete 10 reps without going into failure for the weakest exercise in the group.
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I recommend starting with a lighter weight… these workouts are intense and you’ll get tired quickly, so use a weight allowing you to maintain correct form.
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Increase the weight when the weight starts to feel light.
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In the beginning, you may find it necessary to take short breaks between exercises.Gradually reduce the rest time between exercises until you are not resting at all between exercises.
You’ll progress like this…
Each week is different, systematically increasing in volume and/or variety. All you have to do is follow the instructions for the week, and the workout consistently changes to be fresh, new and challenging!
Do the workouts for 4 weeks…
Perform these workouts for a total of 4 weeks. Then move on to the Dumbbell Combo Matrix Workouts.
In week 1…
On the first workout day, perform Option 1… twice, resting as needed between circuits.
In the second workout day, perform Option 2… twice, resting as needed between circuits.
On the third workout day, perform Option 3… twice, resting as needed between circuits.
In week 2…
On the first workout day, perform Option 1… 3 times, resting as needed between circuits.
On the second workout day, perform Option 2… 3 times, resting as needed between circuits.
On the third workout day, perform Option 3… 3 times, resting as needed between circuits.
In weeks 3 & 4…
Perform Option 1,2 and 3 back to back performing 10 reps of each exercise.
On the first workout day go through the circuit once (1,2 and 3).
On the second workout day go through the circuit 3 times (1,2,3,1,2,3,1,2,3)
On the third workout day go through the circuit twice (1,2,3,1,2,3)
Keep rest periods between exercises and circuits to a minimum.
At the end of the 4 weeks you’ll have blended your strength and cardiorespiratory endurance into one complete powerful force. You’ll be surprised at how much you’ve changed! Your muscles get even harder, and the fat has been stripped away, leaving your best looking performance body!
But that’s still not all there is to the Superior Dumbbell Workout!
Previous dumbbell workouts:
- Grinding Slow Lift Super-Sets Workout <– Click to learn more
- Explosive Quick Lift Timed Circuits Workout <– Click to learn more
Future dumbbell workouts:
- Combo Matrix Workout <– Click to learn more
And, when you’re done with those, there are Phases II, III and Build Your Own! Without a doubt, Superior Dumbbell Workout is one of the most complete full body dumbbell workouts around. You’ll never look at a pair of dumbbells the same way again!
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Quick Facts:
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Superior Dumbbell Workout is a downloadable eBook, no physical product will be shipped. (Great! You can order any time, day or night, and get this incredible resource in a few minutes!)
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Your Success Is My Success,
Coach Eddie Lomax
Founder & President
Optimum Fitness Network LLC