Dumbbell Demolisher

dumbbell

By Sharon Reid, Fitness Manager, Fitness First European Business Centre

Have you always used excuses like memberships are too expensive, I don’t have the right equipment, I don’t have time? It’s the same excuses we all use on a daily basis to get ourselves out of going to the gym. Well you’re in luck, this workout is quick and high intensity, can be finished in 25 minutes, and all you need is yourself and a set of dumbbells.

The purpose of this workout is to get you out of your comfort zone whether that’s your office, or just some time away from the little ones – this is your time and it’s a quick 25 minutes of your day. The workout consists of 3 rounds of 5 exercises – man makers, deadlifts, snatches, overhead lunges, and swings. All exercises to be carried out using the
dumbells.

BENEFITS

  • This workout is designed to keep your heart rate high
  • If your looking to burn calories, this is the workout for you
  • Will help you to keep burning calories after the workout

WHAT WEIGHT TO USE?
This is completely up to you and how you feel, our pushing yourself to your own limits
and exceeding your expectations of your self, everyone is different and can lift different
weights. Choose a weight that would feel suitable to push yourself to the next level and
complete the workout in the time frame, but not so much that you want to make yourself
tired half way through as the weight was too heavy.


20 DUMBBELL DEADLIFTS

  • Hold a pair of dumbbells in front of you with an overhand grip, palms facing the body.
  • Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. Brace core and lift back to the starting position.

10 MAN MAKERS

  • Start with two dumbbells, one in each hand, with your body at the top of the push up position.
  •  Pull yourself down into the push up position and push back up, then one arm at a time, pull the dumbbell up to your chest then back down to the ground.
  • Then perform a squat clean with the dumbbells in your hands; this requires you to perform a full front squat.
  • Once your hips fully extend at the top of the front squat, continue pressing with your shoulders to finish the movement with active shoulders supporting the weight overhead.

30 SINGLE-ARM DUMBBELL SNATCHES – 15 PER SIDE

  • Using an overhand grip, grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart. Descend your hips to the floor until your knees are bent at 90-degrees and the dumbbell is resting on the floor.
  • Quickly pull the dumbbell toward the ceiling while simultaneously extending your knees and hips and raising your body on the balls of your feet. Keep the dumbbell close to your body.
  • As the dumbbell reaches its highest point, quickly rotate your elbow under the weight and extend your arm. The dumbbell will rest over the top of your shoulder with the palm facing away from your body.

40 SINGLE OVERHEAD LUNGES – 20 PER SIDE

  • Stand with your feet hip-width apart. Hold a dumbbell in each hand over your head.
  • Take a large step forward. Bend both knees to 90 degrees as you descend into a lunge, keeping the weights above your head. Brace your abs, keep your balance, and return to the starting position.

50 DUMBBELL SWINGS – 25 PER SIDE

  • Stand tall with your feet shoulder-width apart and hold one dumbbell in front of your hips. Slightly bend your knees with the weight between your legs.
  • Push your hips back and then thrust them forward while maintaining a slight bend in your knees. The weight will swing forward until it’s between your stomach and chest height. Push your hips back and continue swinging the weight back and forth.