This 500-Rep Dumbbell Workout Builds Muscle and Turbocharges Metabolism

Andrew Tracey
·2-min read
Photo credit: svetikd - Getty Images
Photo credit: svetikd - Getty Images

From Esquire

One of the bonus benefits of working (out) from home is that you don’t just have to limit yourself to your living room. Grab your dumbbells and head outside to make the most of this diabolical mash-up of cardio and functional movements that helps to build a body that goes as well as it shows.

Start by figuring out a 400m stretch, either around the block, down the road or on a football pitch. Once you’ve got your distances established, get to grips with the following ‘chipper’. Work your way through all the reps of each movement, resting only as necessary to keep your form sharp while moving at an explosive pace. After completing all reps of a movement, do your run. Then get stuck back into your next exercise.

Got a partner? Double the reps and share them in a ‘you go, I go’ fashion, resting while your partner works and completing the runs together as a pair.

1) Push Press x 50

Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to your shoulders. Repeat.

2) 400m run

The distances are short, so go all out from the get go, pushing off hard as soon as you finish your last rep. Maintain your arm drive (A), ensure your strides are consistent (B) and keep your chest up, so you can get the air in to keep each round swift.

3) Dumbbell Hang Clean x 100

Grab your dumbbells, standing tall holding them at your sides, hinge at the hips to lower them to your knees (A). Stand back up explosively with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.

4) 400m run

5) Renegade Row x 150

Drop down into a plank position with your hands on your 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, each arm equals one rep. Alternate sides, focusing on maintaining a rigid plank throughout.

6) 400m run

7) Push-Up on Dumbbells x 200

After your final burpee get your hands on your bells and create a strong plank position with your hands on the dumbbells. Your wrists, elbows and shoulders should be directly above one another: think about creating a rigid frame from ankles to head (A). Flex at the elbow, lowering your body, and pause as your chest touches the floor (B). Push up explosively. Repeat.

8) 400m run

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