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Joe Dowdell, CSCS
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Blog Entries by Joe Dowdell, CSCS

15-Minute Metabolic Strength Training Circuit

(49) Comments | Posted February 18, 2013 | 6:52 AM

Make sure you perform the workout, including the prescribed tempos (the speed of movement of the exercise) as designed.

The total training time, including the rest periods, will take a hair over 15 minutes:

  • 1 set of DB Front Squats, 10 reps
  • 1 set of Flat DB Bench Press,...
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Fall Is Here, So Let's Kick It Up a Gear! (Part 2)

(17) Comments | Posted October 9, 2012 | 8:14 AM

Over the next four weeks I'm going to give you a choice: You can either focus on getting much stronger or you can continue to work on improving your body composition. One again, you will have two different strength training programs ("E" and "F") to follow, and you will alternate...

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Step Up -- Dumbbells

(0) Comments | Posted October 5, 2012 | 3:23 PM

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Grab a pair of dumbbells at your sides, with your arms straight and your palms facing toward each other.

Stand in front of a bench or a box and place one foot, flat, on top of it. The step should be high enough...

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Shoulder Press -- Dumbbell -- Standing -- Alternating -- Neutral Grip

(0) Comments | Posted October 5, 2012 | 1:27 PM

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Grab a pair of dumbbells and stand tall. Bring the dumbbells to the front of your shoulder and position them so that your palms face each other and your elbows are in front of your body.

Before beginning, make sure that your shoulders are...

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Rotational Chop -- Half Kneeling

(0) Comments | Posted October 5, 2012 | 1:21 PM

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Connect a rope handle to a high cable pulley station.

Start by facing perpendicular to the high pulley station, a couple of feet away. Get into a half kneeing position (one knee...

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Reverse Curls -- EZ Bar -- Standing

(0) Comments | Posted October 5, 2012 | 1:17 PM

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Hold an EZ bar in front of your body with a medium grip and palms facing you. Stand tall with your chest up and your elbows at your side.

Curl the bar toward your shoulders, keeping your elbows in line with your body and...

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Rear Lateral Raise -- Prone -- 30-Degree Incline -- Dumbbell -- Neutral Grip

(0) Comments | Posted October 5, 2012 | 1:15 PM

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Lie face down on a 30-degree incline bench with your chest supported and chest up.

Grasp dumbbells in each hand and let the dumbbells hang down to both sides. Your arms should be straight with your palms facing each other.

Raise your arms out...

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Good Morning -- Barbell

(0) Comments | Posted October 5, 2012 | 1:12 PM

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Un-rack a barbell and hold it against the top of your back. Stand tall with your feet hip width apart, a slight bend in your knees, and chest up.

Keeping your back flat and core tight, move your hips back. As your hips move...

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Bench Press -- Barbell -- 30-Degree Incline

(0) Comments | Posted October 5, 2012 | 1:10 PM

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Set a bench to a 30-degree angle, position it underneath the barbell, and lie back on the bench.

With an overhand grip, place your hands a little wider than shoulder width apart. Un-rack the bar by extending your arms and holding it above your...

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Triceps Pressdown -- High Pulley -- Rope Handle

(0) Comments | Posted October 5, 2012 | 1:05 PM

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Attach a rope to a high pulley of a cable station.

Keeping your elbows at your side, bend your arms and grab an end of the rope with each hand, palms facing each other.

Draw your shoulders down and back, keeping them in that...

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Swings -- Kettlebell -- Two-Handed

(0) Comments | Posted October 5, 2012 | 1:00 PM

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Stand in front of a kettlebell with your legs shoulder width apart. There should be a soft bend in your knees.

Keeping your back flat with your shoulders down and back, hinge at the hip to pick up the kettlebell. To start the kettlebell...

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Rotational Lift -- Half Kneeling

(0) Comments | Posted October 5, 2012 | 12:56 PM

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Attach a rope handle to a low cable pulley station and face perpendicular to it.

Grasp the rope handle with both hands and get into a half kneeling position. The knee closest...

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Pull Up -- Shoulder Width

(0) Comments | Posted October 5, 2012 | 12:52 PM

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Grab a pull up bar with a pronated grip, palms facing away from you, and hands about shoulder width apart. Let your body hang, arms straight, and cross your legs behind you.

Start the movement by drawing your shoulder blades together and continue by...

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Lateral Squat -- Dumbbells

(0) Comments | Posted October 5, 2012 | 12:46 PM

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Grab a pair of dumbbells and stand tall with your feet about twice shoulder width apart. Hold the dumbbells slightly in front of your body with your arms straight and palms facing each other.

Keeping your left leg straight, push your hips back...

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Lateral Raise -- Dumbbell -- Neutral Grip

(0) Comments | Posted October 5, 2012 | 12:40 PM

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Stand tall with your chest up and a soft bend in the knees. Hold a pair of dumbbells at your side with your palms facing each other.

With your arms straight, raise the dumbbells out to the side until your arms reach shoulder height....

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Inverted Row -- Pronated Grip

(0) Comments | Posted October 5, 2012 | 12:26 PM

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Set a bar to the appropriate height in a squat rack. The lower the bar, the harder the exercise will be.

Get underneath the bar and grab it with an overhand grip, palms facing the floor, hands slightly wider than shoulder width.

...
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Fall Is Here, So Let's Kick It Up a Gear! (Part 1)

(0) Comments | Posted September 7, 2012 | 8:00 PM

Hopefully at this point, you should have six weeks of training under your belt, so now it's time to turn it up a notch. If you are just joining us, I would highly recommend that you go back and start with the six-week end-of-summer program. In this phase, we are...

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Standing E-Z Bar Curls

(0) Comments | Posted September 3, 2012 | 1:08 PM

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Grab an E-Z Bar with a medium grip and palms facing up.

Stand tall, feet slightly wider than hip width apart, chest up, and shoulders down.

While keeping your elbows at your side, in line with your body, curl the weight toward...

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Single Leg Barbell Romanian Deadlift

(0) Comments | Posted September 3, 2012 | 1:03 PM

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Start by standing tall with your feet about hip width apart, chest up, and shoulders down. There should be a slight bend in your knees. Hold a barbell on the front of your thighs with your hands about shoulder width apart and...

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Side Plank

(0) Comments | Posted September 3, 2012 | 1:02 PM

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Lie down on your side with your elbow under your shoulder, supporting some of your weight. With your legs straight, stack your feet on top of each other. You can put your top hand on your hip.

Raise your body off of...

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