Smash Calories and Build Muscle In This Dumbbell 'Ladder' Workout

·2-min read

If you’re back in the gym this week and feeling a little rusty, this full-body shakedown will hit all the right spots and boost your motivation for the year ahead.

After a thorough warm-up, set a timer for 20 minutes and grab your dumbbells. You’re going to be working in a ladder format, working through all three movements, back-to-back. Begin with one rep, then add an additional rep to each every round.

In the first round, you’ll complete one rep of each, then cycle back around and do two of each, then three, so on until you hit the 20-minute mark.

Your aim? Finish as far up the ladder as you can, with high-quality reps.

You may have to break up sets as the reps rise, rest as necessary but complete all prescribed reps before moving on.

Push-up on dumbbell x 1, 2 , 3 etc..

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.

Double Devil’s press x 1, 2, 3 etc…

After your final push-up, stay on your bells and perform a burpee (A). As you begin to stand back up, swing the weights back between your legs, then use the momentum to drive them directly overhead (B). Lower under control, back to the ground and repeat.

Front Squat x 1, 2, 3 etc…

Finally, after your last press lower the bells onto your shoulders and stand tall (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. By this point, your grip and upper back may be tiring but don’t relax. Keeping your core tight throughout is crucial.

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