This 280-Rep Dumbbell Workout Crushes Calories and Builds Functional Muscle

David Morton
·2-min read

From Men's Health

‘Push, Pull, Jump’ is a four-pronged approach to building muscle and athleticism that combines dumbbell and bodyweight movements, chiselling out a functional physique while scorching through calories.

“This one’s a combination of controlled tempo movements that allow you to be more explosive, but don’t rush through the burpees and blow yourself out," says Men's Health Fitness Editor Andrew Tracey. "Explosiveness doesn’t mean you stop pacing!”

“Keep your posture sharp on the dumbbell burpees; we’re trying to make light weights feel heavy for your bigger leg muscles. Keep your head up and back straight so that your lower back doesn’t catch any flak!”

Complete four rounds of the following, breaking up the sets as necessary to keep good form. Rest 120secs between each round to top up your power bar and keep each round punchy.

1) Press-up on Dumbbell x 25

Start in a strong plank with your hands on the dumbbells, wrists, elbows and shoulders stacked vertically and your arms locked out (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended. If you only have one ‘bell, perform regular push-ups.

2) Renegade Row x 20

Rest if necessary, then return to the strong plank on the dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. That’s one rep. Alternate sides, focusing on maintaining a rigid plank throughout. If you only have one 'bell, swap hands every five reps.

3) Dumbbell Burpee x 15

Stand with your bells in each hand, then squat down and lower the weights to the floor. Jump both of your feet behind you and perform a press-up, making sure that your chest drops all the way to the floor (A). Now, hop your legs forward and jump up (B), landing softly with your knees slightly bent to absorb the impact. If you only have one 'bell, swap hands every five reps.

4) Split Squat Jump x 10

Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep.

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