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Synergy Strength- Home Dumbbell Program
Highest Rated
Rating: 4.9 out of 5(27 ratings)
229 students

Synergy Strength- Home Dumbbell Program

Put those dumbbells to work with this unique home exercise program
Highest Rated
Created byIan Roth
Last updated 5/2024
English

What you'll learn

  • How to perform short, effective workouts at home with only dumbbells.
  • How to combine a variety of exercise modalities for maximum results.
  • How to exercise safely, but with a high degree of intensity.
  • How to eat to support their goals of muscle-building and fat loss.
  • Which supplements are actually worth taking.
  • How and when to perform advanced methods like myo reps and zone training.

Course content

6 sections • 53 lectures • 4h 37m total length

  • Welcome5:44
  • Nutrition and Sleep13:44

    Master protein-focused nutrition and sleep strategies to support body recomposition through 0.8–1 g protein per pound, smart macro balance, maintenance and deficit/surplus guidance, and quality sleep.

  • Supplement Guide
  • Overcoming Isometrics11:44
  • Dynamic to Failure10:20
  • Yielding Isometrics3:45
  • Tension Stretching3:09
  • Synergy Sets6:21
  • Breathing3:36
  • Cardio?12:01
  • Measuring Progress5:08
  • Workout Schedule and Modifications6:55
  • Other Equipment1:46
  • Choosing the Right Weight and Counting Reps11:32

    Choose the right weight to reach true failure in about 45–90 seconds, for reps in the 3–30 range, while focusing on time under tension rather than counting, with isometric adjustments.

Requirements

  • No exercise experience needed.
  • Must have access to some form of dumbbells.

Description

Get better results in less time through intelligent intensity. This unique home-based workout program requires only a pair of dumbbells and no more than 45 minutes a week to complete. But, it will deliver the same muscle-building, fat burning benefits of those hours-in-the-gym, several times a week programs.

This probably sounds like an outrageous claim. But, this is the exact approach I use to get my clients real results while rewriting how they think about exercise. The key lies in the in the Synergy Set approach which combines the most effective, efficient, and safest forms of resistance training into a seamless flow. If you aren’t familiar with Isometric or High Intensity Training, prepare to have your eyes opened.

This program won’t have you doing anything the people typically think of as cardio. It won’t have you sitting around in between sets wondering if this is really the best use of your time. Instead, you’ll get in, hit it hard, and be done. This program won’t just give you exercises to do—it will completely change how you understand and approach exercise. And once this happens, you’ll look at those typical and think, ‘if only they knew’.

If you want to be healthy, strong, and physically attractive, but aren’t interested in refashioning your whole identity around exercise, this is the program for you. It’s time those dumbbells earned their spot on the floor. If you put them to work the right way, they will work like nothing you’ve tried before!

Who this course is for:

  • Overwhelmed parents
  • Busy professionals
  • Anyone who wants to exercise at home
  • People who don’t think exercise works for them
  • People looking for a safe way to exercise
  • Those trying to build muscle
  • Those trying to lose fat

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