Dumbbell Complexes Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide

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2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2015 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. You may not sell it or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 2

Welcome from Kate Vidulich and Fat Loss Accelerators Welcome to the family! Strength training is so hot right now because it gets you sexy results! And how can you make even faster progress?

3 Welcome from Kate Vidulich and Fat Loss Accelerators Welcome to the family! Strength training is so hot right now because it gets you sexy results! And how can you make even faster progress? Add these complexes into the mix. That s why I created this extra special Dumbbell Complexes program to complement Betty Rocker s strength program. You re going to love the sexy results! In this step-by-step program, you ll have day-by-day workout plans so you know exactly what exercises you need to do. Are you ready to sweat? These powerful workouts take less than 15 minutes! We ll hit every muscle to help you chisel a lean, sexy body and keep your metabolism firing 24/7. This add-on program is designed for intermediate to advanced people, who love a challenge and want to maximize their workout time. Don t be afraid to modify an exercise to suit your current level. So grab a cup of your favorite caffeinated bevvie and let s rock this! Enjoy, Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators P.S. For more awesome metabolic workouts, check out: our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It s a must read. Facebook page: Accelerators/ Yes, we re rocking out on FB and you re welcome to join the party. Come and hang out with us Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 3

4 Legal Disclaimer You must get physician s approval before beginning this program. The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators, please listen to your physician and follow this advice Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 4

5 Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout. 1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations. 2. If something doesn t feel right, please stop immediately. Don t take unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement. 3. If you have an existing injury, make sure you get assessed and cleared by a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program. 4. Interval training is intense. Only perform these workouts a max of 4 times per week to allow adequate recovery. Overtraining will set you back and also negatively affect your mindset. 5. Never select a weight that is heavier than your 10RM on your weakest exercise. 6. Start your training conservatively if you have not undertaken physical activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old. 7. Prior to working out, make sure you properly warm up. Follow the dynamic exercises specific for each workout a warm up is not optional! 8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure. 9. If you feel exhausted or need an extra day of recovery, take it. Rest and recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don t push yourself to injury. 10. Before starting any new diet or exercise program, check with your doctor first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions. 11. Adjust your training in different climates. Take care in warmer months, train conservatively in extreme heat/humidity and always hydrate Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 5

Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it s relatively inexpensive.

6 Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it s relatively inexpensive. You can order online here at Or you can use your iphone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks. Start Here: Day 1 Assessment Self Assessment: Are you ready to rock this? Take this quick fitness challenge to test your strength and endurance right now. Step 1: Weigh in Step 2: Body fat percentage measurement Step 3: Before photo with Newspaper STEP 4: DYNAMIC WARM UP CIRCUIT Do the following exercises in order for 2 rounds: A: run in place x 30s B: bird dog x 15s each side hold C: glute bridge x 30s D: prisoner squats x 30s E: jumping jacks x 30s STEP 5: ASSESSMENT WORKOUT NOTE: Modify the exercise if you need, but make sure you use the same modification when you do the assessment in 4 weeks time. 1. Push ups: Max number of reps - REST 60s 2. Bodyweight Squats: Max number of reps in 2 mins - REST 60s 2015 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 6

7 3. Plank: Max hold - REST 60s 4. Cardio Challenge: The FLA Benchmark Test Perform each of the following exercises in order for AMRAP in 15 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds and try to beat your number the next assessment. 3 burpees 5 total body extension 7 mountain climbers 20 jumping jacks How To Use These Workouts Where do these Accelerators fit in my workout routine? Category 1 contains the short Dumbbell Complexes to be added to the beginning of your workout when you are fresh. This will ensure you get the maximum conditioning benefit and definitely warm up before a lifting session. Category 2 contains the bodyweight off-day conditioning workouts Category 3 contains the dumbbell off-day conditioning workouts Where Do I Start? You can pick 2-3 Accelerators to use to replace cardio, intervals and for off-day conditioning circuits. These workouts are not a replacement for your strength training, but an add-on complement to your current program so you don t have to start all over again Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 7

8 Important Things to Remember 1. In the first week of this program, be conservative. For example, reduce the number of rounds, lift lighter weights and rest longer if necessary. 2. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. me at if you need a specific substitution. 3. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 4. Play it smart. If you feel weird or strange, that s a warning sign to take a break. EQUIPMENT REQUIREMENTS For these workouts, you only need dumbbells and workout space. Remember, exercises can be substituted depending on equipment availability. - Dumbbells - Interval Timer DYNAMIC WARM UP CIRCUIT BEFORE YOU START ANY WORKOUT A dynamic warm up is essential. Even if you are just doing a short, off day workout, please warm up. Part One: Self-Myofascial Release Foam rolling is simple and effective: work your way from calves to upper back. When you find a sore spot, hold yourself over the area for seconds until the pain dissipates. Part Two: Bodyweight Warm Up Circuit Do this circuit twice, with no rest between exercises: a) Y Squat x 10 b) Reverse Lunge with Alternate reach x 10 c) Push ups x 10 d) Crab Crawl with Alternating reach x 5 each side e) Single leg Glute Bridge x 10 f) Jumping Jacks x Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 8

9 WORKOUT GUIDELINES How To Use These Workouts: (I) Choose 2-3 Accelerators to plug into your current strength training program each month. (II) Remain physically active on off-days and do light exercise. (III) Start every workout with foam rolling and dynamic warm up. (IV) Finish each workout with foam rolling and stretching for the tight muscle groups. Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. Month 1: Category 1 Accelerators ADD TO START OF YOUR WORKOUT DB Complex Accelerator 1: Lucky 7 s for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds: A) DB Front Squat x 7 B) DB Push Press x 7 C) DB Alternating Reverse Lunge x 7 D) DB Bent Over Row x 7 DB Complex Accelerator 2: Movin It for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds: A) DB Romanian Deadlift x 6 B) DB Split Squat x 6 C) DB Renegade Row x 6 D) DB Cross Body Mountain Climbers x Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 9

10 Accelerator 3: Bodyweight Booster Equipment: Bodyweight for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 30 seconds. Repeat for 3 rounds: A) Single leg walkout to curtsy squat x 6 each leg B) Super Prisoner Squats x 1 C) Push Ups x 6 D) Crab crawls x 6 Month 1: Category 2 Accelerators BODYWEIGHT OFF DAY CONDITIONING BW Accelerator 4: The Classic Accelerator Equipment: Bodyweight Only for a fast, controlled pace with a smooth transition between exercises. Repeat for 2 rounds: A) Walkout to push ups x 45s B) Total body extensions x 45s C) Rotating Planks x 45s D) Jumping Jacks x 45s E) Bulgarian Split Squat x 45s (split time) F) Mountain Climbers x 45s - Rest 60s 2015 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 10

11 BW Accelerator 5: Hop To It! Equipment: Bodyweight Only Perform each exercise in order for the specified time, for 2 rounds total. Aim to do as many reps as you can in the time limit with good form. Record your numbers in the first round and try to beat it in round two. A) Seal Jacks x 45s B) Narrow Stance Squats x 45s C) Crab Crawls x 45s D) Prisoner alt reverse lunges (low rider) x 45s E) Lateral hops x 45s F) Cross mountain burpees x 45s BW Accelerator 6: Tearing It Up Equipment: Bodyweight Round 1: Do each exercise in order for 3 rounds, resting only as necessary. Please, if your form gets sloppy, take a quick break. Record your time and track your progress. A) Curtsy Squat Switches x 10 B) Diamond Press Ups x 10 C) Jump Squats x 10 - REST 60s Round 2: Set your timer for 8 rounds of 45s work: 15s rest. Perform each exercise in order for the specified time, for 2 rounds total. Aim to do as many reps as you can in the time limit with good form. Record your numbers in the first round and try to beat it in round two. A) Burpee T rotations B) Lateral hops C) Prisoner push up combo (5x push ups/5x prisoner squats) D) Jumping Jacks 2015 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 11

12 Month 1: Category 3 Accelerators DUMBBELL OFF DAY CONDITIONING DB Complex Accelerator 7: Up and Down Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds. A) DB Squat Thrust to Deadlift x 6 B) DB Push ups x 6 C) DB Cross Body Mountain Climbers x 6 D) DB Squats x 6 E) DB Lateral Lunges x 6 DB Complex Accelerator 8: The Game Changer Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds. A) DB Squat x 7 B) DB Romanian Deadlift x 7 C) DB High Pull x 7 D) DB Swinging Lunge x 7 E) DB Overhead Press x 7 DB Complex Accelerator 9: Sexy Results Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds. A) DB Bent over row x 8 B) DB Front Squats x 8 C) DB Curtsy Squat x 8 D) DB Squat Thrust to Deadlift x 8 E) DB Push Ups x Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 12

13 Month 2: Category 1 Accelerators ADD TO START OF YOUR WORKOUT Accelerator 10: Just Get Cracking for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds: A) DB Thruster x 8 B) DB Alternating Reverse Lunge x 8 C) DB Renegade Row x 8 D) DB Mountain climbers x 12 Accelerator 11: Heating Up for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds: A) DB Bent over row to overhead press x 7 B) DB Squats x 7 C) DB Push Ups x 7 D) DB Plank Jacks x 14 Accelerator 12: Wacky Fat Burner Equipment: Bodyweight for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 30 seconds. Repeat for 3 rounds: A) Sprinting Walk out (left) x 6 B) Sprinting Walk out (right) x 6 C) Total Body Extension x 12 D) T-Push Ups x 6 E) 2 Way Mountain Thruster x Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 13

14 Month 2: Category 2 Accelerators BODYWEIGHT OFF DAY CONDITIONING BW Accelerator 13: AMRAP Sprint Equipment: Bodyweight Perform each of the following exercises in order for AMRAP in 13 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week. A) Burpee x 1 B) Jump Squats x 3 C) Walk out with T-rotations x 5 D) Jumping Jacks x 15 BW Accelerator 14: Rocking Out Equipment: Bodyweight Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds. A) Single Leg RDL w T-Squeeze RIGHT x 45s B) Single Leg RDL w T-Squeeze LEFT x 45s C) Rotating Planks x 45s D) Prisoner Squats x 45s E) Burpees x 15 reps - Rest 60s 2015 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 14

15 BW Accelerator 15: The 20:10 Gauntlet Equipment: Bodyweight Do each exercise in order for 20s work, 10s rest. Rest for specified time between circuits. Round 1: Jumping Jacks x 20s work, 10s rest for 8 rounds - Rest 60 seconds Round 2: Mountain climbers x 20s work, 10s rest for 8 rounds - Rest 60 seconds Round 3: Jump Squats/total body extension x 20s work, 10s rest for 8 rounds If you re advanced, you can repeat this workout for 2 rounds total. Month 2: Category 3 Accelerators DUMBBELL OFF DAY CONDITIONING DB Complex Accelerator 16: Don t Stop Til You Sweat Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds. A) DB Deadlifts x 8 B) DB Overhead Press x 8 C) DB Total body Extensions x 8 D) DB Bent Over Row x 8 E) DB Lateral Lunges x Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 15

16 DB Complex Accelerator 17: Ultimate Eights for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 5 rounds: A) DB Single leg RDL to curtsy squat x 8 B) DB Push up to renegade row x 8 C) DB Mountain Climbers x 8 D) DB Squats x 8 DB Complex Accelerator 18: 50 reps Accelerator for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 5 rounds: A) DB Swings x 6 B) DB Split Squat x 6 C) DB Squat thrust to Deadlift x 6 D) DB Front Squats x 6 E) DB Renegade Row x 6 F) Cross Body Mountain climbers x 20 EXERCISE DESCRIPTIONS (See Exercise Library and Videos) 2015 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 16

OMG Arm Accelerators 2.0

OMG Arm Accelerators 2.0 2017 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 1 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property