Kevin Mangelschots

Image of an adjustable dumbbell.
Muscular endurance training

5 exercises dumbbell workout

Training at home is becoming increasingly popular.

Today, we’ll be talking about dumbbells because they are a versatile training tool which can easily be bought, stored and used at home to get stronger, build muscle mass or just overall get fitter.

With this 5 exercises dumbbell workout, it’s possible to perform a training without having the inconvenience of having to move to a gym.

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Image of a man performing lunges with a resistance band.
Muscular endurance training

10 exercises resistance band workout

Resistance bands are elastic bands that, as the name suggests, adds resistance to an exercise.

This added resistance makes you work harder, thus helping you grow stronger. Resistance bands can be used as a way to incorporate light strength training to your workout routines.

Personally, I like to use resistance bands when I’m performing high intensity interval training workouts. Because it is way more challenging and taxing on my body.

A resistance band is so small and light, which means you can carry it with you everywhere. There’s a large variety of exercises that can be performed with it. This is one of the many advantages, which we will discuss down below.

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Picture of multiple people lifting with barbells in a gym.
Cardiovascular training

25 minutes intermediate circuit training workout

It is possible to get in shape without having to lift heavy weights in the gym every day. A lot of people get burned out and spent from going to the gym day in day out, doing the same routine every day and often, for years. This is why I advocate switching up your training routine sometimes.

Working out at home, performing a hard full body circuit training workout, is both challenging and fun. The reasons? Being able to fit 25 minutes of circuit training into someone’s schedule can easily be done. If your goal is to get in shape, whether it is for the summer or just to be more fit overall, then it means this workout might be suited for you.

Research and my own personal experience has shown that high intensity interval training (HIIT) works great and is quite possibly the best with regard to fat loss. This means that a short but intense workout is better at burning calories and, thus, losing fat rather than spending countless hours doing low intensity cardio workouts for fat loss. Like, for example, running or walking for an hour.

This 25 minutes intermediate circuit training workout also has the added benefits of increasing your cardiovascular health and efficiency.

This means that we can use this intermediate circuit training HIIT workout to transform our bodies in only a small amount of time for the better. In turn, we feel better, look better and get more fit.

Who said every workout needs to last for hours to be effective?

The possibility to easily alter the program from beginner to intermediate as you get more advanced as a trainee is also an added advantage which a lot of people will appreciate out of convenience. Just changing a couple of exercises, reducing rest time and/or increasing the intensity is already enough to make this program much harder.

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Image of a man performing a back squat with a barbell.
Mass training

Intermediate strength training program

This strength training program is designed specifically for intermediate lifters.

I would recommend starting this program when linear progression on this strength training program for beginners or any strength training program that’s geared towards beginners is no longer possible.

Not being a novice lifter any more means that it’s no longer possible to add weight every workout anymore, even after you tried to deload to break through this strength plateau. Thus, you must switch to a more advanced strength training program with more advanced programming.

This will eventually happen to all of us if we lift long and heavy enough. With this intermediate strength training program, you will still be performing full body workouts. It will however learn you valuable and more complex skills like programming, deloading, non-linear progression and most importantly, varying training intensity in order to recover adequately. These skills are all vital for making progression as an intermediate lifter.

The biggest difference in this intermediate strength training program compared to my beginner strength training program is the non-linear form of periodization. This means that the amount of sets, reps, and weight being added is not constant and will vary from workout to workout. Instead of adding weight to the bar every workout to get stronger, we’ll try to hit a new 5 rep max each Friday. Our volume days on Mondays and recovery days on Wednesday are calculated based on our hopefully new weekly 5 rep max.

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Picture of a woman kicking a black heavy bag in the gym.
Cardiovascular training

HIIT cardio kickboxing home workout

Cardio kickboxing is an interval based workout.

It combines cardiovascular training with martial arts. Not only does it improve our cardiovascular system, cardio kickboxing requires a lot of balance, strength and hand-eye coordination as well.

The HIIT cardio kickboxing workout is centered upon movement with an emphasis on punches, kicks, knees, and elbows. It’s a full body home workout that uses every muscle in the body, which makes it a very intense, though amazingly fun home workout.

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Picture of men and women in a gym class exercising.
Cardiovascular training

10-minutes HIIT workout at home

It almost sounds too good to be true. ‘Can I get in shape with only 10 minutes of high intensity interval training? (HIIT)’

The answer in general is yes, but it depends on what your goals are.

As a matter of fact, it’s probably the best ‘bang for your buck’ workout program for getting fitter.

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Image of a man performing a back squat with a barbell.
Mass training

Why and how everyone should squat

Squatting is a great functional compound exercise. Why, you might ask? Because we often need to pick up stuff from the ground during our daily lives.

It mimics the proper technique which we should use to pick up things from the ground, particularly if those things happen to be heavy. Because picking things up with a straight back places the least amount of possible stress on our back, thus reducing the chance for potential injuries.

Let me explain why and how everyone should squat.

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Illustration of the push phase, and lowering phase of bench pressing.
Mass training

Strength training program for beginners

The workouts of this strength training program for beginners only consists out of compound exercises to maximize strength gains. As compound exercises use multiple muscle groups at once as opposed to isolation exercises, which only trains one specific muscle at a time.

Remember, it’s a strength training program for beginners. So I wouldn’t suggest this training program if you are looking for a pure bodybuilding, hypertrophy based workout program or if you are an advanced lifter. But don’t worry, you will gain some size following this strength training program if you eat and sleep well.

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