This workout is strenuous and can lead to physical injury. Use caution when performing any of the exercises displayed in this book. Consult your physician to ensure that these workout programs are safe for you before you begin.
Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries that are a result of using this workout program.
Dumbbell Dominance 3 is a full body dumbbell workout that can be done in your home or anywhere you have space. The routine incorporates boxing drills into your routine while developing your back & leg muscles.
- Two moderate to heavy dumbbells
- Two light dumbbells
Exercise #1: Dumbbell Rows (Heavy Dumbbells)
Start off standing with both dumbbells at your sides and your feet hip width apart.
Exercise #2: Dumbbell Reverse Lunges (Heavy Dumbbells)
Start off standing with both dumbbells at your sides and your feet shoulder width apart. Step backward and lower your knee down to the ground while keeping both legs at a 90-degree angle. As you step back to the starting point, repeat on the opposite leg.
Exercise #3: Dumbbell Jab/Cross (Light Dumbbells)
Start off in a boxing guard (left hand up and right hand back). Pivot your left foot and throw your punch. Twist your wrist downwards like you’re dumping out a bottle of water. Repeat with the opposite hand.
Exercise #4: Dumbbell Uppercuts (Light Dumbbells)
Start off in a boxing guard (left hand up and right hand back). Rotate your hands in a clockwise motion as fast as possible. Keep your core tight and your chin down.
Exercise #5: Dumbbell Jumping Jacks (Light Dumbbells)
Start off standing with both dumbbells at your sides and your feet hip width apart. Jump into a jumping jack motion, but never let your hands go past your shoulders.
Here are 5 ways to maximize this workout:
- Perform the routine 5 days a week
- Perform the routine at different times each day to force your body to feel different each time you perform the routine.
- Don’t use modifications.
- Repeat the workout twice in a row.
- Perform the routine with your eyes closed. This method uses proprioception (or the awareness of the position of the body.) This helps you develop balance and in more muscles.
3 Week Workout Schedule
- Week One: 3 Days a week (once a day.) Increase weight by 5lbs.
- Week Two: 5 Days a week (once a day.) Increase weight by 5lbs.
- Week Three: 5 Days a week (twice a day.) Increase weight by 5lbs.
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FSW Peace Prayer
This prayer is inspired by the scripture found in Colossians 3:15 KJV:
"And let the peace of God rule in your hearts, to the which also ye are called in one body; and be ye thankful."
Lord this prayer is for peace. Not just peace in the world, but peace in mind, body and spirit. Lord I pray that the cloak of peace is draped over my home, my mind, my family, my heart and my soul. Lord drape the cloak of peace over my workplace. Allow us all to work together in harmony to build the business and succeed together and individually as employees. Lord I ask for peace in my marriage, allow my wife and I to be able to remain happy, and grow in love with each other more and more every day. Lord I pray for peace in my household. Allow my family to be protected at all times from any worldly attacks, or spiritual attacks. Allow my house to be a safe haven for all who enter it. Let no danger come to my house, and only let the people enter that have peace in mind.
In Jesus name I pray