Get your fitness fix in the bag with this massive, total-body blast. Using just two dumbbells, this muscle boosting circuit will light you up from head to toe, building your chest, back and legs while nuking calories in the process.
Perform 10 reps of each movement for five total rounds, resting only as necessary to maintain good form. Make a note of your finishing time and aim to beat it on subsequent attempts. Go well.
Burpees x 10
Start with your foot on the throttle to ramp your heart rate up. Drop into a press-up position (A). Lower your chest to the ground, pause then push away explosively, (B) hop your legs back in and jump into the air explosively. Land and repeat.
Hang Clean x 10
Stand tall, holding your dumbbells at your sides, hinge at the hips to lower them to your knees (A). Stand back up explosively 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.
Push Press x 10
After your last clean stop with the bells 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 the ground. Repeat.
Front Squat x 10
After your final press rest your dumbbell on 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.
Dumbbell Deadlift x 10
Lower your bells to the floor just outside of 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.
Push-Ups on Dumbbells x 10
After your last deadlift, drop into a plank position with hands on your dumbbells (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended. (If you only have one weight, perform regular push-ups)
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