‘Quick & Dirty 35’ is a total-body dumbbell workout that gets your calorie-crushing machinery running at top speed, in the time it takes your coffee to cool down.
The best way to start a new week is with a tough workout. ‘Quick & Dirty 35’, as the name suggests, will sate your thirst for sweat and push your metabolism into overdrive.
With just one or two dumbbells (or kettlebells), this triple-threat of movements will push your shoulders, back, legs and lungs right to the edge. This one is fast and fierce, so don’t shy away from using a heavier weight.
Working in a ‘chipper’ format, you’ll tackle 20 reps of each movement as quickly as possible before moving onto the next. In the next round you’ll repeat the three moves but with the reps reduced to 10, then finally finishing with 5 reps of each exercise.
“Try not to break up the sets too much and think about logical places to rest,” says Andrew Tracey, Men’s Health Fitness Editor. “There’s no point putting your weights down after the push press, just to clean them back up again for the squats.” If you can hold on, it will be over in no time. So hold on.
Dumbbell Hang-Clean: 20-10-5 reps
Hold your dumbbells at your side, squat and hinge at the hips with your knees bent until the weights touch the floor (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Lower under control and repeat.
Dumbbell Push Press: 20-10-5 reps
Lift a pair of dumbbells onto your shoulders, palms facing inward (A). Dip at the knees and use your legs to help press both dumbbells overhead (B). Lower under control and repeat. If you’re using a single ‘bell, swap at 8 reps and perform a total of 16.
Dumbbell Front Rack Squat x 20-10-5 reps
Stand tall, 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.
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Author: David Morton
Source: Men’s Health: Fat Burning Home Workout: The 3-Move, 105-Rep Dumbbell Metabolism Booster