Increase Intensity With Dumbbells
Cellercising is already an amazingly effective form of exercise. You can take it one step further by adding some light weight dumbbells to your workout. Anything from 1 to 3 lbs is appropriate. We use 2 lbs dumbbells for our advanced workouts. Using dumbbells can increase the intensity of a workout by up to 25%.
First and foremost, it’s important to be safe with the dumbbells. Keep in mind that you are increasing the force of gravity by as much as 500% at the bottom of your bounce so you 2 pound dumbbells will feel like they are 10 pounds at the bottom of your bounce. Likewise, they will feel weightless at the top of the bounce. Be very careful not to accidentally smack yourself with the dumbbells. Start out with small movements until you feel comfortable with the way the added weight effects your bounce and the movement of your arms.
As with all movements on the Cellerciser, try not to fall into the “natural” bounce rate of the springs. Focus on pushing the mat down rather than letting the mat bounce you up. Bounce faster than the springs would normally respond. When you exercise like this, your head is not bouncing up and down as much as it would if you just let the Cellerciser bounce you. Also remember to keep your abs tight. Try bouncing like this while holding onto your dumbbells.
Once you begin to feel comfortable with the dumbbells, there are quite a few movements that you can do with the dumbbells. Try jogging with your palm facing the ceiling and focus on bringing your arms all the way back so that the dumbbell is behind you a little bit on the back swing then swing your hand up so that the dumbbell is just below shoulder level. Do not bring the dumbbell any hire than shoulder level on the forward swing. Also try this same movement with your palms facing each other (with your thumbs pointing toward the ceiling). These movements are great for your biceps and the front of your shoulders.
Another good movement that is surprisingly intense is to pretend that your dumbbells are the handles of a jump rope. Make tight circles off the sides of your hips like you were jumping rope while you move your feet as if they were jumping over an imaginary rope. With this exercise try to bounce faster than the natural rhythm of the springs on your Cellerciser. Focus on pressing the mat down rather than jumping up. Try getting your pace up to 125+ bounces per minute. Of course, the faster you bounce the faster you need to “spin the rope” and you will really feel this in your arms.
Shadow boxing is another good exercise to do on the Cellerciser and the intensity is really increased with the dumbbells. If you are just getting started with shadow boxing, try this pattern. Start with a steady bounce with your feet shoulder width apart and your left foot slightly in front of your right foot. Put both hands up like you are about to fight. Throw your right hand forward with a power punch allowing your right foot to come forward and your left foot to shift back. Keep bouncing and allow the rotation to occur while you are in the air. When you land, you are now rotated with your left foot slightly behind your right foot and your right foot forward. Immediately follow with a right jab. Then repeat this movement with a left power punch. Bring your left foot forward and move your right foot back. Rotate in the air so you land back in the position you were in when you started. Follow that up with a left jab. Make sure to keep your abs tight throughout this movement and always keep your shoulders directly above your hips to maintain your balance.
There are many other exercises you can do with the dumbbells. Be creative. As always, be careful whenever you start any new exercises.