This Total-Body, Two-Dumbbell Pump Session Will Help You Get You Fitter and Stronger

In this workout, you’re going to bulldoze your way through three separate, 10-minute ‘rep blocks’, with each block pairing an upper-body and lower-body movement. For your efforts, you’ll receive the dual benefits of a superior pump in the sun and an intense calorie burn.

Work continuously throughout each block, resting only as necessary to keep your form sharp. Then rest for 5 minutes between blocks. Simple.

“By working back and forth between upper-body and lower-body exercises, you’re forcing your heart into high gear to keep the blood circulating, maximize the calorie burn, and build your aerobic base,” says Men’s Health UK fitness editor Andrew Tracey.

“When you switch from one extremity to the other, the opposing muscle group also gets a good chance to rest, meaning you’ll be able to grind out more reps in the long run. As long as you’re fit enough to keep moving, obviously.”

BLOCK ONE x 10 Minutes

A1. Dumbbell push press x 5 reps

Lift a pair of dumbbells onto your shoulders, palms facing inward (A). Dip at the knees and use your legs to help (B) press both dumbbells overhead. If you’re working with a single dumbbell, alternate arms each set.

A2. Forward Lunge x 10 reps (total)

Standing tall, grab a set of dumbbells and hold them with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg. If you’re woking with a single ‘bell, switch hands each set.

BLOCK TWO x 10 Minutes

B1. Dumbbell Bent-Over Row x 5 reps

Hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start. For one ‘bell, lean the non working hand on a wall and alternate sides each set.

B2. Dumbbell Deadlift x 10 reps

With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement. For one ‘bell, alternate sides each round, squeeze your non working hand and keep your torso upright.

BLOCK THREE x 10 Minutes

C1. Dumbbell Floor Press x 5 reps

Grab your dumbbells and lay on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B) close to your side. Pause before repeating. For one ‘bell, alternate sides each set.

C2. Dumbell Front rack squat x 10 reps

Stand up, clean the dumbbells onto your shoulders and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward explosively, and go again for nine more reps. Hold a single bell in the same position, alternating shoulders each round.

From: Men’s Health UK

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