Build Functional Muscle on Double-Time With This 500-Rep Partner Dumbbell Challenge

David Morton
·3-min read
Photo credit: Westend61 - Getty Images
Photo credit: Westend61 - Getty Images

From Men's Health

In this dumbbell workout, you’re going to be working in a ‘chipper’ format, working your way through all reps of each movement, sharing the reps in a ‘you go, I go’ fashion, before moving on to the next, resting only as your partner works, or as necessary to keep form sharp.

Once you’ve completed all prescribed reps of a movement, move straight on to the next, aiming to work your way through the entire workout as quickly as possible. Jot down your time and make a pact that you’ll beat it on your next innings.

“This isn’t a race, it’s a collaborative effort. Break the reps down as you need to in order to play to each other’s strengths. Don’t rush your reps, while you’re working your partner is resting, meaning they’re fresh for their set- look after each other!”

1) Hang Clean and Press x 100 (broken up between partners as necessary)

Grab your dumbbell from the floor between your feet bending your knees, then use pull the dumbbell up to waist height. This is your stating position. Now bend your knees and hinge at the waist slightly (A) before extending knees and hips to bring the weights to your shoulder. Dip at the knee again slightly, then explode up, driving the weights above your head. Lock your arms out at the top (B), pause with your biceps almost touching your ears. Lower the dumbbell under control to the ground and repeat, or switch hands.

2) Goblet Squat x 100 (broken up between partners as necessary)

Hold your dumbbell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. The weight might be pressed against your chest, but it’s vital to keep breathing.

3) Alternating Snatch x 100 (broken up between partners as necessary)

Begin with your dumbbell on the ground between your legs. Squat down and grab the weight (A). Drive up through your hips, generating momentum to pull the dumbbell towards the ceiling in one motion, finishing overhead in full lockout (B). Squat down and return the weight to the start position.

4) Renegade Row x 100 (broken up between partners as necessary)

After your final snatch, drop into a strong plank with one hand on your dumbbell (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Complete half of your set, then switch sides and finish with the other arm.

5) Push-Up on Dumbbells x 100 (broken up between partners as necessary)

After your final row keep your hands on your bells and move straight into push-ups. 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.

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