This Dumbbell Workout Burns Calorie and Builds Upper-body Mass With the ‘Juarez Valley’ Method

·2-min read
Photo credit: mihailomilovanovic - Getty Images
Photo credit: mihailomilovanovic - Getty Images

During the warmer months, the idea of squeezing into a packed gym might just be a little too hot to handle. But fret not, we’ve got a fresh solution.

Blow the dust off your dumbbells at home, slap on some suncream and get ready to blast calories and blow up those sleeve-fillers with this 400+ rep shootout.

You’re going to be utilising the ‘Juarez Valley’ method, performing two exercises back to back, with a metabolism spiking sprint in between rounds, adding and subtracting reps in a ‘ladder’ fashion.

You’ll begin with 20 reps of push-ups and one rep of curls, chased with a 50m shuttle sprint, followed by 19 push-ups, two curls and a sprint, then 18 push-ups, three curls and a sprint etc. until you reach one push-up and 20 skin-splitting curls.

1. Press-up on dumbbell x 20

With 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. Repeat

2. Bicep Curl x 1-20

Stand tall with a pair of dumbbells at your sides, your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control, fighting them all the way and repeat.

3. Run 50m

Bookend each round with a run to launch your body into a calorie-burning frenzy. The short distance of 2 x 25m shuttles (there and back) will really let you go all out, so step on the gas, lifting your knees high (A) and driving ahead with your arms (B).

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