Why not mix up your exercises and try this dynamic dumbbell workout?
PUSH PRESS
SINGLE HANG SNATCH LEFT
SINGLE HANG SNATCH RIGHT
RENEGADE ROW
40 SECONDS WORK / 20 SECONDS REST X 4 ROUNDS
PUSH PRESS
- Start holding your dumbbells, each one resting on your shoulders
- Squat down, keeping the dumbbells in that position
- Drive back up to standing and use the momentum to push both dumbbells above your head
- Control the dumbbells back down to your shoulders and continue down into a squat for your next rep
SINGLE HANG SNATCH LEFT
- Start in partial squat position holding one dumbbell in your left hand hanging between your legs
- Drive up towards standing position and as the dumbbell passes your knees, explode up to fully stand and use that momentum to drive the dumbbell up over your head
- Catch the dumbbell overhead with your arm locked out and standing tall
- Control the dumbbell back down to the starting position and repeat on the same side
SINGLE HANG SNATCH RIGHT
- Exactly the same as above but start with the dumbbell in your right hand!
RENEGADE ROW
- Start in a high plank position but with a dumbbell in each one on the floor
- Keep your core tight and hold that strong plank position throughout – watch those hips don’t creep up!
- Row one dumbbell in towards your body aiming towards your hip, keeping the elbow close to you and maintain that plank position
- Control the dumbbell back down to the floor and repeat on the other side – try to limit your body movement and aim for minimal rocking from side to side
REPEAT EACH MOVE FOR 40 SECONDS, REST FOR 20 SECONDS, THEN REPEAT FOR 4 ROUNDS
Grab one of the instructors if you need a helping hand with any of the above exercises and don’t forget to tag us in your sweaty selfie attempts on social media!