‘Four-Way Fire’ is a, total-body calorie-crusher that you can do in 20 minutes, using nothing but a single dumbbell or kettlebell
In this dumbbell workout, you’re going to be working in a chipper format, working your way through all reps of each movement before moving on to the next, resting only as necessary to keep your form present and correct. Each ‘round’ introduces an additional movement and reps, building on the previous and adding a new stimulus to fully tap every calorie your body can muster.
Begin by completing all of the prescribed reps for the first movement. In the next round you’ll complete the reps for the second movement and the first movement, in the third you’ll start with your new movement, then all reps of the second and first movement, before finally finishing with a fourth round of all four movements. It should look like this:
Round 1: Dumbbell Burpee
Round 2: Dumbbell Thruster + Dumbbell Burpee
Round 3: Dumbbell Lunge, Dumbbell Thruster + Dumbbell Burpee
Round 4: Renegade Row, Dumbbell Lunge, Dumbbell Thruster + Dumbbell Burpee
“This one’s all about compound interest,” says Andrew Tracey, Men’s Health Fitness Editor and the inventor of the workout that is about to crush your fat stores. “It may initially feel easy, but the volume and fatigue will begin to catch up with you.
“Don’t hold back though, the idea here is to take you to the edge of your comfort zone progressively, and hold you there…”
1. Dumbbell Burpee x 20,
Stand with your bells in each hand, then squat down and lower the weights to the floor. Jump both of your feet behind you and perform a press-up, making sure that your chest drops all the way to the floor (A). Now, hop your legs forward and jump up (B), landing softly with your knees slightly bent. If you only have one bell, alternate hands each rep.
2. Dumbbell Thruster x 20
Clean your pair of dumbbells up to your shoulders and squat down, keeping your back straight and your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press both of the dumbbells overhead to full lockout (B). Now, reverse the movement and repeat. Quickly. If you only have one bell, alternate hands every ten reps.
3. Dumbbell Lunge x 20
After your last thruster, stand tall and lower the dumbbells to your sides (A). This time, take a long step backward with one leg, bending your front knee until your back knee touches the ground (B). Now, stand back up explosively, pause, then repeat with your other leg. If you only have one bell, alternate hands every ten reps.
4. Renegade Row x 20
After your final lunge, drop into a 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. Now repeat with your left hands. This equals one rep. Alternate until you’ve completed 20 on each arm, before working your way back down the circuit.
Author: David Morton
Source: Men’s Health: This 20-Minute Dumbbell Workout Sets Your Metabolism On Fire to Burn Body Fat