How to Get a Full-Body Workout With Dumbells and a Swiss Ball

Don't worry it's easy

So you want to know how to to have TOTAL-BODY WORKOUT with just dumbells and a swiss ball thats GREAT! Before i got my job in the gym that's what i used to use!

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Dumbells
• Swiss ball
• DUH!

1. First of all youve got to make a plan! look at your schedules and find days when you have time to workout. It doesn't matter if your workout in the morning or in the evening; just do it!
   Your gonna want to try and workout three days a week, and also your gonna want to have a days rest between each workout.

2. Dont fully extend your arms!

   The chest press
   looking at the picture should give you a basic idea of how to execute the exercise.
   Ok form wise DO NOT completely straighten your arms as this might injure them!

3. Dont fully extend your arms!

   Ok we all now how to do push ups but for shoulder presses its best to sit down, otherwise the rest of your body will get involved in the action when you are trying to isolate the action to the shoulders.
   again here DO NOT fully extend your arms.

4. 

   Bicep curls are the clasic weight lifting exercise.
   ok their are 2 variations to this there are hammer curls and standard curls they are the same except in hammer curls you turn the weights like your holding a hammer. Another thing if you slow the action down it much more effective!

5. KICKBACKS

   Tricep kickbacks are hard so to start you are gonna want to go with much lower weights than other exercises. Kickbacks are great when done properly DONT use weights that are too heavy!

6. 

   Ok Squats are the exercise that i find most people hate. So this is an essential. Also when doing squats your body can handle a lot of extra weight

7. Strength training
   Strength training is really important whether your trying to lose weight or gain muscle its still really important! For each exercise do 3 sets with 15 reps
   Ok to start off your workout your going to do chest presses on the ground.
   Then move onto press ups then shoulder presses, bicep curls tricep kickbacks, and squats then you should do sit ups on your swiss ball.

8. Cardio
   Jump squats are great for a good mix of cardio and leg strength i also recommend trying to run as often as you can.

Tips & Warnings

• For information on all the exercises go to www.bodybuilding.com

• Make sure to stick with your programme it doesn't happen over night

• And finally I say this all the time but WITHOUT A GOOD DIET THIS WONT HELP AT ALL!