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💀DEATH BY DUMBBELLS!
DEATH BY DUMBBELLS by BJ Gaddour, former Men's Health fitness director and MetaShred creator!
One of my specialties is making SMART workouts with DUMB-bells. With the right movement selection and exercise order, you can make light weights feel “heavy” AF and spare your joints in the process. Make no mistake about it- using a pair of 10-25 pound dumbbells will change the way you feel about life in general.
There’s a built-in warmup. Perform each move for 50 seconds of work with 10 seconds of rest between moves. If you want to use heavier loads, go 40 seconds on, 20 seconds off to accommodate the increased intensity:
1. Bulgarian ISO Mirrored Hammer Curl to Presses- Left
2. Bulgarian ISO Mirrored Hammer Curl to Presses- Right
3. Break-Dancer Row to Press- Left
4. Break-Dancer Row to Press- Right
5. Lateral Squat Passes- Low
6. Lateral Squat Passes- High
7. Double Punch Staggered Skier Swings- Left
8. Double Punch Staggered Skier Swings- Right
9. Split Stance Scoops- Left
10. Split Stance Scoops- Right
11.. Offset Ipsi-Snatch + Contra-Clean- Left (fitspo from @KettlebellExercises)
12. Offset Ipsi-Snatch + Contra-Clean- Right
That’s 1 round that takes 12 minutes to complete. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.
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