In this post, we have another metabolic, full body dumbbell workout by Funk Roberts. You can do it in 18 to 20 minutes, using dumbbells ranging in weight from 10 to 30 lbs. Metabolic training lets one build lean muscle and burn fat simultaneously.
Here, you will perform 3 rounds with 6 exercises each. You will do as many reps of each exercise as possible in 40 seconds, rest for 20 seconds, and move to the next exercise. Each exercise is a compound movement that works a primary muscle group, and surrounding muscles along the way. The exercises are reverse lunges, supinated bent over dumbbell rows, chest press with glute bridge, clutch curls, standing triceps extensions, and bent over side raises.
Some tips: the reverse lunges may be difficult during the first round, especially if you have stiff knees. Take your time and do the exercise with good form. I find the movement gets easier in the second and third rounds, so you can push yourself then. Lunges are great for improving balance and stability. When doing the row, keep your elbows pointed back and arms close to the torso. This way, you work your lats, which is good if you can’t do pullups. Adding a glute bridge to the chest press is great, because it lets you do more work for your legs while working your upper body. Bent over side raises work the rear deltoids, which are very often neglected. They can also work your upper back.
This YouTube video by Team Ki presents a cardio and endurance workout. It’s a Tabata style workout, in which you work hard for 20 seconds, take a 10 second break, and repeat for a set number of rounds. The host Kenichi Sato performs basic Karate techniques, called “kihon,” turning this into a practice drill session.
The workout includes blocks, punches, kicks, and other types of hand strikes. There are 6 blocks of exercises, with 4 techniques each, and each technique is practiced with both sides of the body. This gives us 48 rounds total, for a 24 minute workout.
In this YouTube video, we have another dumbbell workout by Funk Roberts. This one is 25 minutes long and utilizes metabolic conditioning and high intensity interval training (HIIT.)
There are 8 exercises, several of which are combinations. That way, you can work multiple muscle groups in less time. You perform as many reps of each exercise as possible in 40 seconds, rest 20 seconds, and perform the next exercise in the sequence. The 8 exercises will be done for 3 rounds.
How much weight you use is your choice, but it’s good to have dumbbells ranging from 15 lbs to 30 lbs. If you use a lighter weight, you can perform more reps and build muscle. If you use heavy weights, you’ll perform fewer reps and build strength. By using HIIT principles, your body will burn fat for days after doing the workout.
In this YouTube video by Yoga With Tim, we are guided in a 25 minute yoga workout meant to detox the body and improve the nervous system. The instructor Tim Sinesi provides variations of the exercises to match one’s skill level. If you haven’t practiced yoga before, or haven’t for many months like me, this is an easy workout to get into.
This YouTube video by martial arts instructor Jesse Enkamp teaches us a new and fast way of improving our flexibility. He calls it reciprocal inhibition, and it’s based on the fact that all muscles are part of opposing pairs. The biceps are paired with the triceps, the quads are paired with the hamstrings, the chest is paired with the back, and so on. If we want to make a particular muscle more flexible, we should gently work its opposing muscle. Enkamp explains the drill, and demonstrates it with a few examples.
This YouTube Video by Karate Kata shows basic techniques in the Goju Ryu style of Karate. The Karate Kata channel curates instructional videos by a variety of experts. Here, 3 different Goju Ryu masters lead the viewers in drills. First there is a warmup, then a sequence of solo practicing, then 2 person drills. Finally, the 3rd instructor demonstrates a form, called “kata,” which is a prearranged routine of moves.
These techniques are taught in the beginner ranks of Karate, but they are to be practiced throughout a martial artist’s journey. Basic techniques will get you through 90% of situations and competitions, but there is no limit to how much you can improve in executing them. In any case, this video is also a great workout.