This Plyometric and Dumbbell Burner Builds Explosive Size And Scorches Calories

·2-min read
Photo credit: Mike Harrington
Photo credit: Mike Harrington

Got a pair of dumbbells? Then you’ve got everything you need to build some seriously explosive power and melt away body fat.

Combining a muscle grinding dumbbell complex with sets of dynamic plyometrics, this workout leaves no stone unturned on your quest to not just look like an athlete, but to move like one.

After a thorough warm up, set a timer for 20 minutes and work your way through as many rounds as possible of the following circuit, resting only as necessary to keep your form tight and jumps genuinely explosive.

1) Push-Up on Dumbbell x 3

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.

2) Dumbbell Deadlift x 3

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). Your arms should be hanging straight throughout this movement, think of them as hooks.

3) Hang Power Cleans x 3

After your final deadlift, stand tall at the top of the rep. 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.

4) Push Press x 3

On your third clean, keep the dumbbells on 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 shoulder and dip straight into the next rep.

5) 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, alternating legs each rep. Keep this high, fast and gassy.

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