This routine will kick your ass—and shred your abs

Do this routine 3 days a week. You can do it as your primary weight workout, or as a “cardio” routine on the days between your regular workouts. You’ll find that there are two “steps” or circuits. Follow the directions for Step 1, and then move on to Step 2. For each circuit, perform 1 set of each of the five exercises (or “stations”) in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) for a duration of 40 seconds, and then rest for 20 seconds. As soon as your rest time is up, start the next exercise. Once you’ve completed one circuit of all five exercises, immediately repeat the entire circuit (without resting). Then, after you’ve completed Circuit 1 two times, rest for 2 minutes, and repeat two more times, for a total of 4 circuits. Once done, rest 2 minutes and move on to Step 2. For Step 2, repeat the entire procedure, until you’ve completed another 4 circuits. Note that many of the exercises are performed with one arm or leg at a time. Work one side the first time through the circuit, then work the other side the second time through the circuit. The best approach is to work your weaker side (usually you’re left side, if you’re a righty) first. (Also, if you can’t go for the entire 40 seconds, rest a few seconds and then resume until your time at that station is up.)

Step 1 - 

Each exercise is a “station.” At each station, do as many reps as you can in 40 seconds, rest for 20 seconds, and move to the next station. Go until you’ve done two circuits, then rest 2 minutes, and do another 2 circuits. You’re done!

• 1 - Dumbell Hang Pull

Grab a pair of dumbbells and let them hang at arm’s length in front of your body, your palms facing behind you. Now bend at your hips and knees, and lower the dumbbells until they’re just below knee height. That’s the starting position. Now, in one movement, thrust your hips forward, straighten your knees, and raise up on your toes as you pull the dumbbells as high as you can by bending your elbows and raising your upper arms. Then reverse the movement and repeat.

Keep your lower back naturally arched.

 

 Explosively pull the dumbbells upward. You’ll look ‘special’ but it really is awesome for full body movement :)

• 2 - Offset Dumbbell Reverse Lunge

with the opposite leg.Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With your right foot, step backward and lower your body until your back knee almost touches the floor. Push yourself back to the starting position and repeat. On then next round, hold the dumbbell on your other side, and step back.

Let your right hand hang at your side or place it on your hip.

Keep your core tight and torso upright. Heh, that rhymes 

• 3 - Single Arm Dumbbell Swing

Hold a dumbbell at arm’s length in front of your waist, with your knees slightly bent. Without rounding your lower back, bend at your hips and swing the dumbbell between your legs. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Then simply swing the weight back and forth.

Push your hips back and keep your lower back naturally arched. Think “Granny Bowling”

Your arm should swing up from your momentum.

• 4 - Thrusters

.Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and lower your body until your thighs are at least parallel to the floor. As you push your body back up from the squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat.

Your feet should be set shoulder-width apart (or a little wider).

Squat as low as you can.

Push the weights directly above your shoulders.

• 5 - Single Leg, Single Arm, Underhand Grip Dumbbell Row

First, say that five-times fast! Then grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench in front of you. Raise your right leg so that it’s in line with your upper body. Now let the dumbbell hang straight down from your shoulder, your palm facing forward (an underhand grip). That’s the starting position. (If you prefer, you can use an overhand grip (so your palms would be facing behind you), instead of an underhand grip.Pull the dumbbell to the side of your torso, by raising your upper arm, and bending your elbow. Pause, then slowly lower the dumbbell back to the starting position. That’s one rep. On your next round, switch arms and legs.

Your lower back should be naturally arched and your torso parallel to the floor.

As you pull the dumbbell upward, try to “squeeze” your shoulder blade toward your spine.

GO TO STEP TWO