If lockdown taught us anything, it’s that you don’t loads of kit to get results. Whether you’re refraining from returning to the gym for the moment, or struggling to get everything you need in a social-distanced facility, this dumbbell challenge is just the tonic.
Grab a pair of dumbbells (or kettlebells) at about 25 per cent of your bodyweight and see how quickly you can work your way through the following circuit, scorching calories and building strength in your legs, chest, back and core en route to a total of 330 reps.
You’re going to be working in a ‘chipper’ format, working your way through all the reps of each movement before moving on to the next, resting and breaking up each set only as necessary to maintain good form.
“Your best strategy is to keep 1-2 reps in the bank on each set to ensure you’re getting quality, muscle-building contractions,’ says Men’s Health fitness editor Andrew Tracey.
“The target of reps rises as the movements get slightly easier. This is where you can push the pace, providing a fresh stimulus for your already burning muscles.’
1) Dumbbell Push Press x 30
Lift a pair of dumbbells onto your shoulders, palms facing in. Take a breath and brace your core (A). Dip at the knees and use your legs to help press both weights overhead to lockout (B). Lower under control and repeat. Focus on keeping your head up and breathing – even if you’re blowing hard.
2) Bent Over Row x 40
Hold your dumbbells in each hand and bend your knees slightly, hinging at the hip so your back is almost parallel to the floor (A). Row the weights up towards your hips, keeping your core tight, your neck stable and your back straight (B). Lower the dumbbells under control and repeat.
3) Front Rack Squat x 50
As soon as you complete your last row, clean the dumbbells onto your shoulders explosively 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, and go again for nine more reps.
4) Floor Press x 60
Lying on your back with your knees bent and your feet flat on the ground. Press the weights directly towards the ceiling above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your sides. Pause here for a second before repeating.
5) Renegade row x 70 (total reps)
Flip from back to front and create strong plank on the dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. That’s one rep. Alternate sides, focusing on maintaining a rigid plank throughout.
6) Goblet Squat x 80 reps
Now standup, carefully dropping one dumbbell and hold the other vertically, keeping it close to your chest with your hands cupping the top of the weight (A). Squat as before (B). The load may be lighter but you’re already fatigued and there are a lot of reps to get through. Finish strong!
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