Six moves, five rounds and one serious upper body pump. This big dumbbell workout delivers the goods, building your chest, back, shoulders and arms; move fast enough and you’ll smash some calories in the process.
Work your way through five rounds of the following circuit, resting only necessary to ensure your form doesn’t break down.
Focus on controlling each rep, aiming for a big squeeze at the top and bottom of each rep to get the most out of this muscle-building buffet.
1. Dumbbell floor press x 10
Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your body, pause here before explosively pressing back up.
2. Press-up on dumbbells x 10
Roll over and drop into a plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
3. Renegade row x 10
After your final press-up, remain in your plank position (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side (left+right equals one rep)
4. Dumbbell hang cleans x 10
Stand up and hold your dumbbells at your side. Hinge at the hips to lower them to your knees (A). Stand back up 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.
5. Push Press x 10
After your tenth clean, hold your dumbbells on your shoulders. 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 and repeat.
6. Bent Over Row x 10
Finally, lower your dumbbells and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bells and avoid moving your torso but keep repping out in a piston-like motion until you’re forced to slow down.
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