Fab 4 Dumbbell Workout - Coach Rollie

I recently shot another workout video for my free  fat burning Bonus Series.  I shot this at my private fitness studio in Pasadena, California. The workout is a full body workout with some extra abs work. It includes four of my favorite exercises and like many of my workouts it’s done in EDT (escalating density training) style.

Check out the video and below I’ll go into some specificThe Fab 4 Workout is a 4 exercise circuit done in a 4 minute round system.  Each exercise is done for 10 reps before moving on to the next exercise.  In each round, the aim is to go through the circuit AMTAP (as many times as possible).  Just like my Fat X Program, you should be logging in your results so that you can challenge yourself and your fitness abilities the next time you do the workout. 
The Fab 4 Workout begins with the Power Swing.  For those that are familiar with the West Side Barbell Club, the Power Swing is similar to one of their highly regarded assistive exercises, the Cable Pull Through.  Unlike the Pull Through, no cable is needed. The idea with the Power Swing is to swing the weight through your legs like a football hiking motion, then you stop the weight and reverse the motion with hip movement redirecting the weight back and above your head.  Good posture should be maintained at all times.  This is a great exercise to strengthen and condition your core, gluteus maximus (butt) and hamstrings.  While the emphasis is in those areas, your arms, shoulders and upper back muscles also get some work in making it a great full body exercise.


The Fab 4 circuit continues with the Walk Out.  I first learned this exercise from Joey Alvarado, Brazilian Jiu Jitsu black belt and owner of So Cal MMA in Los Angeles.  It’s become one of my favorite exercises and I use it a lot in my FX Boot Camp classes.  It’s a great overall exercise for anyone but especially for athletes that need quick hands and a strong push off.  

After the two main full body exercise in the Fab 4, we get into some abs work.  The next two exercises are meant as active rest exercises in the circuit.  They give your anaerobic system a break, while still keeping your cardiovascular system pumping all while getting in some extra abs work. 

If you have any questions, as always, feel free to post them in the comments, or you can also e-mail me

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Are you interested in doing my FX Boot Camp class, or in private one on one fitness coaching? Contact me to make an appointment for a consultation. My private fitness studio is located at 2061 N. Los Robles Ave. suite 104 in Pasadena, California. 

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