This Full-Body Burner Fires up Your Metabolism With Just Two Dumbbells
Hitting the gym doesn’t always mean slogging away in the squat rack for hours on end, nor does training at home have to entail endless burpees and crunches. This clever full-body workout is perfect for the time crunched gym-goer and home gym hero alike.
Requiring just two dumbbells, but packing a serious punch, follow along to build muscle in your shoulders, chest, legs and back, while also challenging your heart and lungs – turning up the heat on your metabolism to build real world fitness and scorch calories.
You’re going to be working ‘EMOM’ style, shorthand for ‘every minute on the minute’. Start a running clock and at the beginning of each minute, and perform the designated reps of the first movement, resting for the remainder of the minute. Work your way through all five movements, one minute at a time, before starting again with your first move. Repeat for six rounds, or a very slick 30 minutes.
After a thorough warm-up, grab a pair of dumbbells that you could press over head no more than ten times (or the heaviest runners-up), hit start and get to work.
Push Press x 5
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 and repeat.
Floor Press x 10
Lay flat on your back with your knees bent and your feet flat on the ground. Press your dumbbells 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.
Front Squat x 15
Stand tall and clean your bells onto your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up and quickly repeating. Keeping your torso upright throughout is crucial.
Deadlift x 20
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Keep your arms hanging straight throughout – think of them as hooks.
Split Squat Jump x 30
Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, moving explosively and alternating legs each rep.
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