They say you can’t climb the ladder to success with your hands in your pockets, and that’s doubly true of this session for full-body gains. You’ll need both hands, two dumbbells and a stopwatch to climb your way to a pump-inducing and calorie-crushing high.
As is perhaps obvious, you're going to be working in a ‘ladder format’, performing 1 rep of each exercise, followed by 2 of each, then 3, so on, for a total of 15 minutes. Rest only as necessary to maintain good form, but focus on your tempo. Gains wait for no man.
Make a note of your finishing reps, ready to take a crack at your PR next time you want a fast and hard workout.
1) Dumbbell cleans x 1,2,3,4, etc…
Holding a pair of dumbbells at your side, squat and hinge at the hips with your knees bent until the weights touch the floor (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Lower under control and repeat.
2) Dumbbell Front Rack Squat x 1,2,3,4, etc…
After your final deadlift, clean your dumbbells onto your shoulders and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward, and go again.
3) Dumbbell Push Press x 1,2,3,4, etc…
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 the shoulder, dipping your knees immediately for your next rep.
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