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A B C
Stand and hold a pair of dumbbells so that your
palms are facing each other, and rest one of the
B dumbbell heads on the fleshiest part of each
Grab a pair of hex dumbbells and assume a push- shoulder [A]. Keep your body upright as you bend
up position, your arms straight [A]. Keeping your slightly at the knees [B], then explosively push up
core braced, balance your weight on your left arm with your legs as you press the dumbbells over
as you row the dumbbell in your right hand up to your head [C]. Pause, then lower the weights to
the side of your chest, bending your arm as you the starting position.
pull it upward [B]. Pause, and then quickly lower
the dumbbell. Repeat with your left arm. Dumbbell hang pull
A B A B
Hold a pair of dumbbells just below your knees Stand in a staggered stance with your feet 2 to
with your palms facing your legs, your hips 3 feet apart, your left foot in front of your right.
pushed back, and knees slightly bent [A]. With Keeping your torso upright, bend your legs and
your back flat and arms straight, pull both dumb- lower your body into a lunge position. At the bot-
bells upward as fast as you can by thrusting your tom of the movement, your left thigh should be
hips forward and explosively standing up. Keep parallel to the ground, and your right thigh should
the dumbbells as close to your body as possible be perpendicular to the ground [A]. Now jump
and bring them up to shoulder height. (At the top with enough force to propel both feet off the floor
of the movement, your elbows should angle out [B]. While youre in the air, scissor-kick your legs
like youre doing the funky chicken.) [B] Return to so you land with your right leg forward and left
the starting position. leg behind you [C]. Repeat, alternating your for-
ward leg for the duration of the set.
Cross-body mountain climber
Make it harder: Perform the move while holding
one hex dumbbell in each hand. Keep the dumb-
bells by your sides.
T-Stabilizer
A
A
B
A B
Dumbbell row
A B