Dumbell blast

Dumbbell Blast
Do three dumbbell workouts a week, alternating between workouts A and B for the first four weeks. Take a rest day between workouts. For example, your schedule might look like this: Monday: Workout A Wednesday: Workout B Friday: Workout A Saturday: Cardio Interval Monday: Workout B Wednesday: Workout A Friday: Workout B …. And so on.

Workout A
This workout consists of threeblocks of exercises: a circuit; a superset; and a movement series. Rest for a minute or two between blocks. Remember to begin and end workouts with a short warm up and cool down. High Knee Run Run in place fast, pumping your arms and lifting your knees as high as you can while maintaining good form and speed. Cross Punch! Assume a boxerʼs stance with your fists held in front of your chin and your legsspaced shoulder-width apart, slightly bent. Punch out with one fist at a time in alternating fashion, rotating your torso as you punch toward the left with your right hand and right with your left hand. Recoil quickly after each arm extension and punch with the opposite hand. Do this rapidly for 10 seconds. Jumping Jacks Just like your remember from gym class. Begin with your feet hip-width apartand your hands at your sides. Simultaneously raise your arms above your head and jump up so you can spread you feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat quickly for 10 seconds. Side-to-Side Hops Starting with your feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow withyour right. Hop back, this time pushing off with your left foot. Repeat hopping side to side for 10 seconds.

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Knee Drive with Reach Stand with feet spread hip-width apart and your left foot a giant step in back of you. Extend both arms above your right shoulder, then briskly swing them down to your left while yousimultaneously raise your left knee across your body. Reverse the motion, raising your arms over your right shoulder while stepping back with your left leg. Repeat this movement rapidly for 10 seconds. Then stop, and repeat the exercise for another 10 seconds, this time raising your right knee while reaching your arms over your left shoulder.

Workout B Part 1.
Do three straight sets of the DumbbellThruster, resting 45 seconds to a minute between sets. Then move on to the superset that follows. Dumbbell Thruster Grab two dumbbells and hold them at your shoulders. Spread your feet comfortably, a little more than shoulder-width apart. Now, sit back with your hips and bend your knees into a squat. Stop when your thighs become parallel with the floor, then drive up into a standing position. At the topof the move, press the dumbbells over your head. Lower the dumbbells to your shoulders, and repeat the sequence for a total of 10 repetitions. Rest for 45 seconds to a minute before repeating the exercise.

Workout B Part 2.

Do the following 5 exercises as a superset, resting 30 seconds between exercises. Split Stance Dumbbell Row Stand holding a single dumbbell in your right hand. Take a stepforward with your left foot. Bend your left knee slightly and bend forward slightly from the waist. This is the starting position. Now, using your arm and back muscles, row the dumbbell up to your ribcage, then extend your arm back down. Do 8 reps total, then transfer the dumbbell to your left hand and get into the starting position, this time with your right leg forward and knee bent. Do 8 repsof rows with your left arm before moving on to the next exercise. Mechanical Change Pushup Get into a pushup position with your hands spread about six inches apart, slightly closer together than for a normal pushup, and your arms extended straight. Lower yourself until your chin is about an inch off the floor, then extend your arms to press yourself back up. Do 4 to 10 repetitions. Next, without...