Combining Bodyweight Exercises
And Dumbbell Exercises

by Coach Lomax

Combining bodyweight exercises and dumbbell exercises is the logical next step in your quest for fitness, physique and fat loss!

It is no secret I am an advocate of bodyweight training... this website is dedicated to bodyweight calisthenics exercise, and I even wrote a book on the subject (Workout Without Weights).

But don’t get the wrong impression... I am not one of those trainers recommending ONLY ONE form of exercise for self improvement.

I believe a wide variety of training methods should be used to reach your fitness, physique and fat loss goals.

Coach Eddie Lomax

Workout Without Weights

Athletic Body Workout..

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I spend so much time on bodyweight exercise because so many people completely neglect this type of training in favor of machines or other fitness gizmos.

The truth is, bodyweight calisthenics exercise should be the starting point of any well rounded fitness program... and should remain a consistent part of your training when you implement other training devices.

Therefore, if you are just getting started on your fitness journey, the step-by-step PLAN explained in Workout Without Weights will go a long way to improving fitness and physique using only the weight of your own body as resistance.

On the other hand, if you have been using other training methods and neglecting bodyweight exercise, Workout Without Weights can help you bring balance to your existing program... greatly improving performance and appearance.

Combining Bodyweight Exercises
And Dumbbell Exercises...
The Best Of Both Worlds!

If you are following a progressive bodyweight training program, like Workout Without Weights, you will undoubtably reach a point where you become proficient with your own bodyweight.

You can move your body with strength, power, balance, coordination, flexibility and accuracy.

Your cardiorespiratory endurance and mental toughness have improved... and you body has taken on a harder, more athletic appearance.

So what’s next?

Combining bodyweight exercises and dumbbell exercises is the logical choice!

You see, in my opinion, there are two types of activities in which you must excel in order to meet the challenges of sport, work and life with excellence.

- You must be proficient in moving your own body
- You must be proficient in moving external objects with one hand, two hands or in an alternating fashion

Bodyweight training will take care of the first one, but you must use some sort of external resistance training for the second... preferably dumbbells.

***SIDE BAR***
I obviously believe bodyweight calisthenics are ignored by many people... dramatically sabotaging their fitness, physique and fat loss efforts. Second, on my list of IGNORED, EFFECTIVE TRAINING METHODS is the dumbbell. The dumbbell is used predominately for “isolation” exercises and secondary exercises to other training methods. This unfortunate fact prevents the dumbbell from being used to its full potential... a big mistake! This is why I wrote Superior Dumbbell Training.
******************

Dumbbells allow you to train single arm movements, double arm movements and alternating movements... better preparing you for movements patterns you will find in the real world.

Using dumbbells for grinding “slow” lifts, explosive “quick” lifts and combining two or more exercises into Dumbbell Combo Matrixes will provide a training stimulus absent in bodyweight only training.

Combining Bodyweight Exercises
And Dumbbell Exercises
Makes Great Training Sense!

Now before you get the wrong idea and think I am an advocate of bodyweight training and dumbbell training only because they are neglected underdogs in the fitness world... I’d like to set the record straight.

Yes, I do believe bodyweight and dumbbell exercise is poorly used and neglected... greatly hindering results for those that eliminate completely or improperly use these training methods.

But that is not why I spend so much time talking and writing about them.

The fact is, combining bodyweight exercises and dumbbell exercises makes great training sense.

Physical training should help you perform better in the real world... where you live day in and day out.

It should not be focused on only improving performance in the gym.

Bodyweight exercises and dumbbells exercises translate into real world fitness and physique improvements you can USE, FEEL and SEE every day.

An Easy Way Of Combining Bodyweight Exercises

And Dumbbell Exercises... The A-B Split

The A-B split is when you have an “A” workout and a different “B” workout and you alternate between workouts 3 times a week.

So, on week 1 you would do A-B-A... and on week 2 you would do B-A-B.

The benefits of the A-B Split workout method are too vast for the scope of this article... suffice it to say it is one of the best methods of training for variety and consistent progress.

For example, you could do a Bodyweight “A” Workout, and a Dumbbell “B” Workout and alternate between the two.

If you have Workout Without Weights and Superior Dumbbell Workout, you would pick one bodyweight progression method and perform it as your “A” workout, and pick a dumbbell progression method and perform it as your “B” workout.

Each time you repeated the “A” or “B” workout, you would use the same progression parameters as laid out in the books... for consistent improvement in TWO different training methods.

This is a powerful recommendation, and produces spectacular RESULTS!

So start combining bodyweight exercises and dumbbell exercises and watch your fitness skyrocket, your physique harden and the fat melt away!

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Coach Eddie Lomax is the founder and president of the Optimum Fitness Network, and author of the best-selling ebook Workout Without Weights: Bodyweight Calisthenics Workout Progression System.

DISCLAIMER: The material on this site is for informational purposes only and not intended to replace professional, medical recommendations or common sense. This site, owners and employees accept no responsibility for injury or damage arising from the use or misuse of the information provided.