This Total-Body Dumbbell Workout is Proven to Crush Calories

David Morton, Andrew Tracey
·3-min read

From Men's Health

You don't need to train harder to rubber-stamp your weight-loss. You just need to train smarter. This session alternates between upper- and lower-body movements with limited rest, forcing your heart to work overtime as it quickly circulates blood from top to bottom and back again. You'll enhance your aerobic base and dial your calorie burn up to 11.

Working in an ‘AMRAP’ (as many reps as possible) format, you’re going to set a timer for 30 minutes and work your way around the circuit as many times as possible. Your ‘score’ is the total number of reps you achieve before the bell rings. Keep track of the numbers and aim to beat them next time for guaranteed progress.

1) Push Press x 5

(A) Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core.

(B) Dip at the knees and use your legs to help press your dumbbells overhead. Lower under control and re-dip your knees to go straight into the next rep.

2) Front Rack Squat x 10

(A)As soon as you complete your last overhead press, lower the dumbbells onto your shoulders under control and take a deep breath

(B) Now, push your hips back and sink down into a squat, your thighs parallel to the floor. Drive upward, and go again for nine more reps.

3) Bent Over Row x 10

(A) After your squats, lower your dumbbells and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins.

(B) Maintaining a flat back, row both dumbbells towards your torso, squeeze your shoulder blades together and lower under control to the start.

4) Dumbbell Deadlift x 10

(A) Lower your dumbbells to the floor just outside your feet, hinging down and gripping them with a flat back and neutral spine.

(B) Engage your lats and stand upright, squeezing your glutes at the top. Your arms should be hanging straight throughout this movement.

5) Dumbbell Press-Up x 15

(A) After your final rep, leave your bells on the ground and assume a strong plank position with hands on your dumbbells, wrists, elbows and shoulders stacked vertically and your arms locked out.

(B) With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor. Push back up explosively until your elbows are fully extended.

6) Split Squat Jump x 20

(A) Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor.

(B) Explode upward, switching legs mid-air to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep.

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