Dumbbell Swing

SETS: S

REPS: CONTINUE FOR 30 SECONDS

I fold a dumbbell (a kettlebell is OK too) with both hands and get into an athletic stance. Let the weight drift between and behind your legs and then explosively swing it up to eye level Do as many reps as you can in 30 seconds, rest 15 seconds, and then go back to the medicine-ball squat thrust/press.

MEDICINE-BALL SQUAT THRUST/ PRESS

SETS: S

REPS: CONTINUE FOR 30 SECONDS

Hold a medicine ball with both hands and squat down Then shoot your legs behind you fast so that you go into a pushup position on the floor with your hands on the ball. Reverse the motion quickly to come back up and then press the ball overhead. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go on to the dumbbell swing

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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