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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit

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Speaker 1: Tip ten minute full body blast with Dumboes Quick fit Tip.

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Speaker 1: And it's prescriptive, not descriptive. What's the difference. So the

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Speaker 1: six books I have written all prescriptive, triathlon, the gym marathons,

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Speaker 1: what to do? How did you? How to do it?

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Speaker 1: Here's a plane right, that's prescriptive descriptive. We're talking about

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Speaker 1: the studies. We're talking about the science, not telling you

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Speaker 1: what to do, but telling you the science behind it

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Speaker 1: and the concepts behind it. So, as I talked about

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Speaker 1: here frequently, it's all about variation. Everything is about variation,

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Speaker 1: including the show. I'm gonna give you interviews, and within

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Speaker 1: those interviews it's going to be top authorities, professors, PhD

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Speaker 1: level people. We're gonna have the real people that I've

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Speaker 1: done in the past, motivation, all that kind of stuff.

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Speaker 1: And then I go into the studies and other podcasts,

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Speaker 1: and then especially in these fit tips, it's a perfect

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Speaker 1: time to give you something that you can take away

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Speaker 1: and do right away. So have a pen and pencil

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Speaker 1: ready or your phone open so you can write this

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Speaker 1: down and give you a workout when that's super super

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Speaker 1: effective for many reasons. And I'll go through them quickly.

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Speaker 1: And I've done this before. I've given you a handful

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Speaker 1: of prescriptive workouts to help you have different workouts and

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Speaker 1: variation in your routine. Right, So which ones have I

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Speaker 1: done before? So recently, just gave you that twenty minute

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Speaker 1: reverse Tobata workout, really fun, based on science, and heard

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Speaker 1: back from a handful of you who tried it out

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Speaker 1: and really enjoyed it. And that's what these shows are for,

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Speaker 1: not only giving you the science so you can make

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Speaker 1: the right decisions and figure out you know what cardio,

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Speaker 1: what strength, what healthy foods work for you, and and

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Speaker 1: how to get to your destination. That wasting time and money.

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Speaker 1: But I'm gonna give you things to add to your routine.

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Speaker 1: Options so important. Right, So I gave you that twenty

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Speaker 1: minute reverse to bottom workout. I gave you a workout

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Speaker 1: I called the hundred workout. I gave you a six

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Speaker 1: minute body weight circuit. I gave you a ten minute

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Speaker 1: body weight circuit. If you missed all those shows, go

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Speaker 1: find them. They're they're six minute body weight, ten minute

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Speaker 1: body weight. This one. I'm atting in dumbbells, and ideally

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Speaker 1: you have a couple of sets of dumbells so you

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Speaker 1: can switch and it's just four movements. But I love this.

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Speaker 1: You know. I spent many years designing and even appearing

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Speaker 1: in fitness video those I did the ABS diet workout,

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Speaker 1: I did a bunch of videos for Herbalife. I did

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Speaker 1: handfuls of videos for both Flex and all these different

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Speaker 1: companies over the years. And actually, if you look up

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Speaker 1: three minute plank, my both Flex video will come up.

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Speaker 1: I think it's up to like fifteen million views. Short

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Speaker 1: stuff works and I enjoy, and I would argue pretty

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Speaker 1: darn good at designing these types of workout. Simplicity with

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Speaker 1: science works, all right, let's get right to it. So

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Speaker 1: ten minute full body blast with dumbbells. Why is this

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Speaker 1: workout so effective and efficient and good and and you'll

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Speaker 1: see results handful of reasons. First, they involve compound movements.

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Speaker 1: What are compound movements? Those are movements that work more

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Speaker 1: than one muscle group. Okay, so compound movements. And then

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Speaker 1: I add in combo moves, and sometimes it's both. So

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Speaker 1: combo move is an upper body and a lower body

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Speaker 1: exercise together. So if the movement is not necessarily a

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Speaker 1: compound movement like a bicep curl, you're gonna do a

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Speaker 1: lower body movement with that. So this is not necessarily

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Speaker 1: a beginner workout. Just gonna tell you that right away,

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Speaker 1: And if you are a beginner and you're gonna try it,

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Speaker 1: I would start without weights and just kind of get

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Speaker 1: the form down and then slowly add in the resistance. Okay,

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Speaker 1: so compound movements plus combo moves, little to no rest.

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Speaker 1: It's gonna keep your heart rate elevated. You're gonna burn

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Speaker 1: calories depending on how hard you go, You're gonna continue

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Speaker 1: to burn calories after the workout is over. This maximizes

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Speaker 1: your time and results, and it is a true full

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Speaker 1: body workout. You're hitting the five upper body major muscle groups,

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Speaker 1: your chest, back, shoulder, spiceps, triceps, You're getting your lower body,

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Speaker 1: and you are going to get some abs. Here's the workout.

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Speaker 1: You're gonna warm up for thirty seconds. You can do

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Speaker 1: jumping jacks, you can run employ ace, you can do skaters,

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Speaker 1: whatever you want thirty seconds. I'm a big fan of

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Speaker 1: jumping Jack's kind of gets the body going. Full body movement,

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Speaker 1: slow warm up thirty seconds all right. Then you're gonna

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Speaker 1: do the circuit, which is forty five seconds of each

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Speaker 1: exercise forty five seconds, and you're gonna do each circuit

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Speaker 1: three times through right, That will add up to ten minutes.

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Speaker 1: And at the end of those three circuits, you're gonna

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Speaker 1: do a thirty second cool down. Alright, So thirty second

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Speaker 1: warm up, some kind of body weight warm up, running

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Speaker 1: in place, jumping jack skaters, and then you go right

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Speaker 1: into it. First exercise squats with overhead shoulder press. Okay,

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Speaker 1: not easy to keep your form. This is why it's

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Speaker 1: intermediate to advance. So you're gonna hold those dumbbells over

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Speaker 1: your shoulders. You're gonna go down into a squat, you're

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Speaker 1: gonna come back up, and then you're gonna press those

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Speaker 1: dumbbells up over your head. I just pressed them up

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Speaker 1: over my head. I'm not holding dumbells, but I like

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Speaker 1: to go through the movements as I'm talking about it.

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Speaker 1: So you squatted out, so dumbbells at your shoulders, right,

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Speaker 1: and I'm gonna do it with my palms facing each other,

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Speaker 1: holding the dumbells over my shoulders, Gonna go down into

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Speaker 1: that squat, come back up, and then I'm gonna press

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Speaker 1: up over the head and that's where I'll turn those

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Speaker 1: dumbbells so that my palms are facing forward at the

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Speaker 1: top and I'm gonna bring him back down to my

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Speaker 1: shoulders and we would do another squat squat with overhead

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Speaker 1: shoulder press forty five seconds. Then you're gonna go into

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Speaker 1: a push up position, holding those dumbbells still. Now you're

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Speaker 1: going to do a push up with the dumbbells. Your

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Speaker 1: hands are on the handles, they're underneath you. And then

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Speaker 1: you're gonna do rose. Different names for this, but you're

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Speaker 1: going to do one push up and then do a

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Speaker 1: row with your right hand and a row with your

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Speaker 1: left hand. Dumbbell rose not easy. You just got chest, shoulders, triceps.

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Speaker 1: You're getting core because you're holding a plank position, and

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Speaker 1: then you're getting your back souls. Such a phenomenal combo

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Speaker 1: move or you know, um, not necessarily combo, but in continuation. Right,

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Speaker 1: you're doing one after the other. So push up, row, row,

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Speaker 1: push up row, row. Now you want to choose your

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Speaker 1: weight carefully. Obviously, don't go too heavy because I want

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Speaker 1: a full row. I would go lighter than you normally

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Speaker 1: do for a single arm dumbell row because you are

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Speaker 1: adding in the push up and you're adding in that

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Speaker 1: plank position. All right, So push up with alternating dumbbell

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Speaker 1: rows seconds. Then you're gonna jump back up bicep curls

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Speaker 1: with alternating forward lunch. You're gonna step forward with your

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Speaker 1: right leg do a bicep curl at the same time,

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Speaker 1: come back to starting position bicep curl while you do

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Speaker 1: a lunch forward with your left leg. Seconds. Not easy, people,

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Speaker 1: That's why you have to be sure to use the

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Speaker 1: pro wait. I would always go a little lighter, especially

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Speaker 1: when starting, and again for beginners, no weight at all.

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Speaker 1: All right. Then the final fourth exercise crunch and punch. Right,

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Speaker 1: So you're gonna get in a crunch position sitting up,

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Speaker 1: so your body is about forty five degrees your upper body,

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Speaker 1: so you're in a crunch position. But sitting up, you've

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Speaker 1: got lighter dumbbells in front of your chest holding them up.

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Speaker 1: You're gonna go back down holding those dumbbells on your

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Speaker 1: chest into a crunch, so not a huge range of motion.

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Speaker 1: Come back up, punch, punch, So a crunch with those

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Speaker 1: dumbbells on your chest, So don't go too heavy, Come up,

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Speaker 1: reach out, punch to the left with your right hand,

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Speaker 1: punch to the right with your left. I think I

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Speaker 1: said that right, phenomenal ab exercise, adding a little bit

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Speaker 1: of resistance, keep that form, as I said, always, always, always,

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Speaker 1: and generally speaking, you're gonna have two to three sets

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Speaker 1: of dumbells here, right. You need the light one for

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Speaker 1: the crunch and punch. You're gonna need kind of a

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Speaker 1: moderate set of dumbbells for the bicep curls and the

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Speaker 1: shoulder press. And then generally speaking, you're gonna go a

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Speaker 1: little heavier if you want to. You don't have to

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Speaker 1: for the dumbell rose. With the push up, I can

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Speaker 1: get away with fifteen pounds and get a phenomenal workout

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Speaker 1: in by the way, for this, so squat overhead, shoulder

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Speaker 1: press with fifteen pounds, push up, alternating dumbell rose with

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Speaker 1: fifteen pounds for me, alternating forward lunge, fifteen pound bicep curls,

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Speaker 1: and then I'm gonna go a little lighter, maybe five s,

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Speaker 1: eight s, even tens tops pretty much for me for

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Speaker 1: that crunch and punch. All right, ten minutes, thirty second

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Speaker 1: warm up, three sets of forty five seconds. Gonna say

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Speaker 1: one more time for you squats with overhead shoulder press,

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Speaker 1: push up and alternating dumbbell rose, alternating forward lunge with

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Speaker 1: bicep curls and a crunch and punch. Now, some of

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Speaker 1: you overachievers, you say I want more than ten minutes.

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Speaker 1: Do it two times. Do it three times, so that

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Speaker 1: cool down at the end of thirty seconds is not

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Speaker 1: really cool down. It's a cardio interval. But keep that

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Speaker 1: same format thirty second warm up, three sets, three circuits

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Speaker 1: rather of those four exercises. Do that thirty second cardio

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Speaker 1: interval and then do it all over again twenty minutes.

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Speaker 1: You want thirty minutes, you can. That is a tough

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Speaker 1: twenty or thirty minutes, But there you have at the

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Speaker 1: ten minute full body blast with dumbbells. Add that to

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Speaker 1: your repertoire and want to hear from you after you

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Speaker 1: try it. Now, I will say one final time, because

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Speaker 1: I'm such a stickler for good form, for using the

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Speaker 1: appropriate amount of weight, because I want you to get

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Speaker 1: the greatest results in the shortest amount of time, with

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Speaker 1: the least likelihood of injury and when you do compound

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Speaker 1: moves and combo moves and add movement in like forward

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Speaker 1: launches with bicep curls. It may not seem intermediate to advance,

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Speaker 1: but it is. It is. So be careful, good form

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Speaker 1: with appropriate weight as always. Okay, finally, how often to

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Speaker 1: do this is often a question. One to three times

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Speaker 1: a week. Now you can add it in if you

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Speaker 1: have a routine going you're doing different things, you know,

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Speaker 1: machines and other strength training routines added in as a variation,

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Speaker 1: maybe once a week. If you're someone who needs more

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Speaker 1: of a program, two to three times a week on

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Speaker 1: non consecutive days. Okay, ten minutes. You want to make

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Speaker 1: it twenty or thirty up to you, but you don't

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Speaker 1: have to. It's about excessive moderation, about doing a little

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Speaker 1: bit of exercise a lot, not a lot, a little

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Speaker 1: bit and there you have it. Ten minute full body

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Speaker 1: blast with dumbells. Want to hear from you. Tom h

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Speaker 1: Fit is Instagram and Twitter. Tom h Fit, reach out,

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Speaker 1: do it and then tell me how it went. You

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Speaker 1: can go to fitness disrupted dot com email me through

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Speaker 1: the site as well. Please follow the show if you

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Speaker 1: can from where you are listening, rate the show, comment,

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Speaker 1: love to hear and see that as well. Super helpful.

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Speaker 1: Newest book is based on everything. I'm just it was

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Speaker 1: just talking about all these shorter work outs because that's

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Speaker 1: what works. It's called the micro workout Plan. If you

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Speaker 1: need more, right there as well, the Micro Workout Plan.

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Speaker 1: Newest book and get that anywhere books are sold. Thank

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Speaker 1: you for listening. Love these fit tips short and sweet, prescriptive,

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Speaker 1: giving you actionable advice. Thank you for listening. I'm Tom Holland,

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Speaker 1: Exercise physiologists, certified sports and nutritionists. Remember there are the

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Speaker 1: three things you and I. We all control how much

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Speaker 1: we move, what we put into our mouths, and our attitudes,

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Speaker 1: and that is awesome. Thank you for listening. I Am

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Speaker 1: Tom Holland. Believe in Yourself. Fitness Disrupted is a production

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Speaker 1: of I Heart Radio. For more podcasts from my heart Radio,

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Speaker 1: visit the I heart Radio app, Apple Podcasts, or wherever

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Speaker 1: you listen to your favorite shows.