THIS 200-REP DUMBBELL WORKOUT SPIKES YOUR FAT-BURN AND BUILDS MUSCLE
Crank out a mighty 200 reps to turbo-charge your metabolism and build strength in all your major muscle groups. You’ll even hit your abs and obliques for good measure
Grab a pair of dumbbells. Once they’re in your hands, you’re going to hang onto them for ten reps of each of the five moves in this circuit. Alternating between your upper and lower body in the first three movements will keep you moving with purpose, but more importantly creates a ‘pulmonary shunt’ effect – forcing your heart to ‘shunt’ blood from the working muscles in your legs and glutes, up to your shoulders and back, then back down again. This creates a huge calorie-burning debt that your body will continue to pay for the next few hours.
Your last two moves focus on your core, although they are hardly a breeze. Finish all your 50 reps and then take a full minute rest before the next round. Do four circuits in total, to score the double century by your last twist.
1A) DUMBBELL FRONT SQUAT.
10 reps, go straight to next move
Begin with your feet shoulder-width apart and hold a pair of dumbbells in the front rack position, the weights resting on the front of your shoulders.
Breathe in, brace your core then push your hips back and down to bend your knees until your thighs are parallel to the floor. Drive through your heels to stand back up. Tense your glutes again at the top of each rep. After you’d done 10, don’t drop the weights.
1B) DUMBBELL SHOULDER PRESS
10 reps, go straight to next move
After your last squat, you’re going to send the dumbbells overhead. Start with the weights above your shoulders, arms bent and palms facing forwards.
Keeping your torso upright, press the weights straight up, and then slowly lower. Don’t use your legs for extra power. That’s cheating.
1C) DUMBBELL DEADLIFT
10 reps, go straight to next move
Bring the weights down to your waist, palms facing you so the dumbbells rest at the top of your thighs. Keeping your arms extended, slowly bend at the hips to lower the weights down your legs.
Bend at the knee slightly as the dumbbells pass them. When they reach mid-shin level, extend your knees and then hips to pull yourself back up to standing. After 10 reps, hit the deck!
1D) RENEGADE ROW
10 reps, go straight to next move
Get into the press-up position with a dumbbell in each hand. Lift your left hand up to row the weight to the tops of your ribcage, then reverse to place the weight back on the ground.
As soon as that weight touches the floor, lift your right hand up and perform a row on your right side. Aim to keep your back flat throughout – try to avoid twisting to yank the weights up.
1E) DUMBBELL RUSSIAN TWIST
10 reps, 60 seconds rest, then go back to Shoulder Press. Do 4 circuits in total.
Finally, drop one of the weights and sit holding the other dumbbell in front of your chest, legs in front of you with knees slightly bent. Squeeze your abs to bring your feet off the floor
Quickly twist at the torso, moving the dumbbell from side-to-side as you twist. The movement should come from you core, not your arms. After 10 reps, rest for 60 seconds then start the circuit again with 1A) Dumbbell Front Squats. Do 4 circuits for a total of 200 reps…
Source: https://www.menshealth.com/