Dumbbell Gains

Plan Info:

• Program Delivery: When you purchase this, you will own it forever. Follow along with videos on your computer, mobile device, TV or print out PDF document to perform at your own pace.
• Equipment Needed: 1 Pair of Dumbbells That You Can Press Overhead. 
  • Optimal - An entire of set of dumbbells from 5 pounds to 100 pounds, in increments of 5 pounds or 10 pounds.
• Duration: 30 Days, 40-60 Minutes Per Day (can be extended indefinitely and repeated)
• User Level: Beginner to Advanced
• Goal: Build strength and lean body mass
• Burn 50 to 120 calories per 10 minutes, depending on your lean body mass, intensity, and conditioning
• Goes Well With: Nutrition Kickstart 30 Day Program (available individually or in Full Access Membership)
• Best Program to Do After This Plan: Turbo Fat Loss

Also Included in:

• Full Access Membership ($7.99 per month)

Plan Introduction

We built this program for someone that is just getting started with training, or someone that has a lot of experience training with dumbbells. These are fairly basic dumbbell movements and the goal is to build muscle, not necessarily leave you dripping from sweat after each workout. When you follow this program you will improve your strength, lose body fat, increase your metabolic rate through improvements in lean body mass.  The focus of these exercises are on absolute strength, hypertrophic (muscle-building strength), and strength endurance, along with full body mobility warm-ups and cool downs before and after the workouts.

What Do Members Say?

"Before finding the Living Fit..., I had looked into several online programs including some ridiculously expensive coaching programs. I am so glad I found this membership. I have been using the Kettlebell Origins program for about 1 week, and I have already lost a few pounds, but, more importantly, I have already seen strength and mobility gains. I feel great, have energy, and look forward to the workouts." -  Samuel

What Makes Living.Fit Different?

Why not just follow random workouts from social media or Youtube?  The difference is expert programming. Following an expertly crafted program (this can still be fun) is how you get results, not random workouts. 

We Build Science Backed Workouts That:

• Build muscle & burn fat. 
  • Burn 50 to 120 calories per 10 minutes, depending on your lean body mass, intensity, and conditioning
• Are consistent & structured
• Expertly made for you, take the guessing out of making your own each day
• Proven and thoughtfully designed for long term results
• Fresh workouts with variety
• Hit the 'easy' button. Simply follow along with video or print your PDF with instructions
• Plus, learn how to use equipment properly with hundreds of movement demos in our movement libraries
• Keep workouts challenging and exciting. 20-40 minute workouts

A Look Inside the Workouts

Why is Progressive Overload So Important?

The scientifically backed formula to all the plans we create.  This is why you will get results. Progressive Overload is the gradual increase in stress that is put on your body during training. The two biggest factors are volume (repetitions) and intensity. We gradually increase this each week over the course of your plan to position you for progress. Otherwise you risk doing too much at one time or not enough at all. 

We make adjustments to the workout each week to keep your body progressing and adapting instead of simply just using more weight each week. Each workout is part of a plan and has a specific goal and purpose.

Plus:

• Watch interviews and listen to podcasts with fitness experts to build your knowledge & results
• Interact with some of the most highly qualified trainers in the world in Facebook Group

More About Dumbbell Gains:

• Includes Movement Library with movement breakdown for each movement in workout
• Movements included, but not limited to: Lateral Lunges, Presses, Curls, Deadlifts, Front Squats
• Track your workouts
• Introductions and Frequently asked questions for optimal performance

All Plans Include Movement Library for All Movements in the Plan so You Can Perform Optimally. Example:

How does this program work?

• Improved mobility over the course of 4 weeks or longer
• Improved strength over the course of 4 weeks or longer
• Improved strength-endurance over the course of 4 weeks or longer
• Improved movement variability for the Central Nervous System (CNS) and Peripheral Nervous System (PNS) to reduce the chance for injury
• Improved self-regulation for movement effectiveness and efficiency
• These improvements are done through consistency, specific adaptations to imposed demands, and progressive overload.
• We will use eccentric work to create improved tissue stress and adaptations
• Tempo is the isometric counts, eccentric counts, and the concentric counts of the movement
• Regressions will always be first to remove the weight, decrease the movement, and slow down the movement.
• Progressions will always be to speed up the concentric part of the movement, increase the distance of the movement, and then add more load/weight to the movement.

Quotes from Participants in Living.Fit Workouts

"Wow, this is better than an in-person class. The program is fantastic. It walks you through each set/round of an entire exercise program (warm-up, cool-down, exercises, finisher). Everything is timed (including rests) and the rests show you previous and next exercises. As well, all of the exercise are in an on-line library linked with the day(s) you will be doing the exercises. So, you can review a days exercises, before or after a class." - Robert, United States

"Amazing catalogue of workout plans for life! Only been a week and a half since I started my first Living.Fit program, and I know that I made a great, lifelong investment for my health and fitness." - Kellen, Canada

About The Creator, Aaron Guyett, CSCS: