Friday, March 1, 2019

DIRTY DOZEN DUMBBELL DETONATOR! | BJ Gaddour Men's Health Dumbbells



There's a built-in warmup. A pair of 10-25 pound dumbbells and a 6x6 foot space is all you need. Perform each move for max reps in 40 seconds with 20 seconds of rest between moves:

1. Hollow-Body Fly Holds

2. Elevated Birddog Rows- Left

3. Elevated Birddog Rows- Right

4. Tall Kneeling 1-Arm Bottoms-Up Presses- Left

5. Tall Kneeling 1-Arm Bottoms-Up Presses- Right

6. Pushup Kickbacks to Hammer Curls

7. Multi-Level Split Squat 1-2 Presses- Left

8. Multi-Level Split Squat 1-2 Presses- Right

9. Split Squat + High Pulls- Left

10. Split Squat + High Pulls- Right

11. Staggered Skier Swings- Left

12. Staggered Skier Swings- Right

That’s 1 round that takes 10 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.