Hit This 2-Move Functional Dumbbell Finisher for a Huge Pump

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

Get hold of some dumbbells and throw in this protocol at the end of your workout, or even as a standalone piece when you’re looking to fill out your T-shirt. Either way, you'll be done in about fifteen minutes.

You’re going to complete five rounds of this pump-inducing couplet, aiming to push each round to the absolute limit. Rest only as necessary to maintain perfect form and work the muscles to their fullest, but move quickly to keep things spicy for the extra calorie burn.

1) Dumbbell Floor Press x 5 sets of max reps

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) Hang Power Cleans x 5 sets of max reps

Jump, catch your breath and pick your dumbbells up, holding them at your sides. 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.

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