Catch a Full-Body Pump With This Dumbbell Finisher From Our Lockdown Workout Programme

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

From Men's Health

By now, you're probably a seasoned pro at working (out) from home, so now is the ideal time to jump into our 4-week home training programme, designed by Men’s Health fitness editor Andrew Tracey. With three workouts per week released on Mondays, Wednesdays and Fridays, all you need is a pair of dumbbells. If you’ve only got a kettlebell or a single dumbbell, you’ll find ways to adapt movements where necessary.

Unlike previous days, this session is one all out circuit with no rest, no special timings to follow; just stick your foot on the gas and work your way through all five muscle-burning rounds as quickly as possible, resting only as necessary to maintain good form. Take note of your finishing time, this one will be coming back around again...

WEEK ONE

Wednesday: Lower Body

WEEK TWO

Monday: Lower Body

Wednesday: Upper Body

5 rounds of:

1) Dumbell Burpee x 5

Stand with a dumbbell 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. One bell? Alternate arms on each rep.

2) Burpee x 10

Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B). Once you’ve done 15, get your hands on your bells and go straight into push-ups

3) Butterfly Sit-Up x 15

After your final burpee, hit the deck again read for some sit-ups: with your legs bent and your soles together, lie with your hands behind your head (A). Tense your abs as you lift up, and touch your hands to your feet (B). Reverse the move, touching the floor behind your head on each rep.

4) Overhead carry x 20m

Once you’ve despatched your sit-ups, grab your bells and press them overhead (A). Take a few deep breaths before starting your walk. As you move, try to avoid flaring your ribcage; keep your core braced and your biceps almost touching your ears (B). One step at a time, keep your arms locked out overhead building strength and stability with every step. One bell? Alternate arms on each round.

5) Front Rack Carry x 20m

After 20m, lower your dumbbells to chest height, knuckles almost grazing your chin. Again, walk forward with purpose: head and chest up, eyes forward. Tryto ensure you walk in a straight line and avoid lateral movement as much as possible. One bell? Alternate arms on each round.

6) Farmers Carry x 20m

For one final lap, keep a firm grip, and drop your weights to the side of your body. Complete your final walk. If you find yourself wobbling too much, go for shorter, sharper strides to stabilise your body and get your heart rate up. One bell? Alternate arms on each round.

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