“Block Head”

by Kevin Kearns

When I got married some 20 years ago, my wife and I moved into a 3 bedroom apartment outside the city. It’s always been necessary for me to have a gym in my house or apartment, in addition to a gym membership I’m a big believer in having back up when it involves working out and exercise. The more convenient you make it, the easier it is to stay committed and consistent with your program.

The challenge with wanting to use dumbbells is the space that is needed for dumbbells, ranging from 10 to 90 lbs., takes up the whole apartment ! If I was not the first user of the“Power Block,” then I certainly was in the top 100 first users. The “Power Block” is a great invention, whether it be for a small gym owner, personal trainer, or fitness buff. What an ingenious invention to have a rack of dumbbells that go from 5 lbs. to 90 lbs. in 5 lb. increments, that only take up as much space as a small TV stand!

My wife and I have had our “Power Block” for 20 years and it has followed us from our six room apartment to three different houses. It now resides in my basement gym in the new house we bought 14 years ago with all of my other equipment that I use for myself, my family, and clients. Even my UFC fighters from Boston started in “Dr. Evil’s Dungeon. (that’s me!)” I have clients that have them in their offices, homes, and basements. It’s on my list of recommended go-to products for clients.

Okay, enough dribble. Here’s a quick workout that can be done anywhere.

3 sets of 10 to 12 reps of each exercise, working in a circuit fashion

1. Lunges with the blocks overhead - Take the blocks overhead directly over your shoulders. Now, step out onto 1 foot, as you keep the blocks overhead. (muscles worked - legs, shoulders, and deep core)

2. Double arm bent over rows- Take the blocks in both hands and lean forward at the hips, keeping the normal arch in your back. Now, pull the blocks to the side of your ribs. (muscles worked - upper back, lats, and legs)

3. Stability ball chest press- Lie on a stability ball with the blocks at your shoulders. Keep your hips up in the air, as you press the blocks up over the shoulders. (muscles worked - chest, shoulders, triceps, flutes, and core)

4. Squat curl and press - Grab the blocks in both hands, at your sides. Now, lower down to a squat position. As you come out of the squat, perform a curl and a shoulder press as you stand up. (muscles workedlegs, butt, arms, and shoulders)

5. V ups - Lie on the floor with the dumbbells stretched over your head and your feet on the floor. Now, as you bring your legs and arms up, touch the dumbbells to your toes. (muscles worked - core and upper back)

6. Standing on one leg bent over rows - Stand on one leg with the other leg elevated and behind you. Hold the dumbbells at your side and pull them to your ribs. (muscles worked - upper back, lats, balance, and lower legs)

7. Block Burpees - Warning…these suck! Hold the dumbbells in both hands. Now, drop down with the dumbbells under your shoulders and shoot your feet behind you. Then, return to an upright position. (muscles worked - core, upper body, and cardio)

8. Block upper cuts- Stand with the dumbbells at your side. Now, rotate and punch a dumbbell in an upper cut fashion. (muscles worked - your guns, core, and legs)

Ok, there you have it. Try this workout on for size and you will realize that there is no excuse to not have the “Power Block” in your fitness arsenal.