Today is the best day to start sweating off the weekend. You’re going to be working in a descending ‘chipper’ format, working your way through all reps of each movement before moving on, resting only as necessary to keep your form sharp, then reducing the total number of reps performed each round, for a grand total of three rounds.
“This one’s a combination of controlled tempo movements and movements that allow you to be more explosive, but don’t rush through the burpees and blow yourself out, advised Andrew Tracey, Men’s Health Fitness Editor. Explosiveness doesn’t mean you stop thinking about your pacing!
“Keep your posture sharp on the dumbbell burpees; we’re trying to be explosive to make light weights feel heavy for your bigger leg muscles,” says Tracey. Keep that your head up and back straight, so that your lower back doesn’t catch any flak.”
1) Press-up on dumbbell x Round 1= 70 reps, Round 2= 50 reps, Round 3= 30 reps
Your hands on the dumbbells, start in a strong plank with your 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 Round 1= 50 reps, Round 2= 30 reps, Round 3= 20 reps
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 Round 1= 25 reps, Round 2= 15 reps, Round 3= 5 reps
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. If you only have one bell, do regular burpees.
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