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Dumbbells

Slip-Weave

Slip-Weave

A.

Stand in fighting stance with feet staggered, left (or nondominant) foot forward and fists by chin holding weights. Hinge from waist to bend torso toward right, bending knees and squeezing right elbow to thigh (as if doing a side crunch). Switch sides; repeat. That’s 1 rep. Do 20 reps. 

B.

Then, keeping torso upright, drop into a low squat, immediately shifting your weight and torso backward (over right leg) as you dip. Rise up to return to fighting stance, then immediately squat and shift forward (over left leg) as you dip. That’s 1 rep. Continue alternating for 20 reps.

Hook-Uppercut

Hook-Uppercut

A.

Stand in fighting stance with feet staggered, left (or nondominant) foot forward and fists by chin holding weights. Draw left arm, elbow bent 90 degrees, back at shoulder height, turning fist to face you and swiveling hips and feet forward. Forcefully pivot feet to swivel hips forward, arcing arm toward opposite side of body (maintaining 90-degree angle). Return to starting position. 

B.

Immediately draw bent left arm down and back (fist turned up), opening hips and bringing fist to just above hip. Forcefully pivot feet to swivel hips forward, driving fist up to shoulder height. That's 1 rep. Do 20 reps. Without switching stance, switch arms and repeat. 

Jab-Cross

Jab-Cross

A.

Stand in fighting stance with feet staggered left in front of right (or nondominant foot forward) and fists by chin holding weights. Forcefully quick-snap a punch with left (or nondominant) hand straight forward at shoulder height, turning hips forward slightly and rotating fist palm-down. Return to starting position. 

B.

Immediately punch right (or dominant) hand across body at shoulder height, pivoting on back foot to turn hips forward slightly and rotating fist palm-down.

A. Renegade Row

A. Renegade Row

A.

Start on floor in plank with a weight in each hand. Shift weight into right hand, then pull left weight toward chest. Return to start. Switch sides; repeat.

A. Lunge Pull-Over

A. Lunge Pull-Over

A.

Stand with feet wide, holding one weight horizontally by both ends at chest with arms bent downward. Rotate body 45 degrees toward right, bending legs 90 degrees to come into a lunge.

B.

Stand, rotating back to start, pressing weight overhead. Switch sides; repeat.

A. Dragonfly

A. Dragonfly

A.

Lie faceup on floor with legs extended together over hips, feet flexed, holding one weight horizontally by both ends behind head on floor with arms bent out to sides to start. Curl hips, lower back and then midback off floor, pulling legs up until toes are just above eyes. Slowly lower to start.

A. Sumo Deadlift High-Pull

A. Sumo Deadlift High-Pull

A.

Stand with feet wide, toes turned out, holding a weight in each hand, resting on thighs. Squat, lowering weights toward floor to start.

B.

Stand, bending arms up and wide to sides to pull weights up toward chin.

Part 3: Rotator Split Press

Part 3: Rotator Split Press

A.

Stand with feet together, holding a weight in each hand with arms by sides. Bend arms 90 degrees wide to sides; palms will face backward. Maintain the 90-degree bend as you rotate palms forward and up.

B.

Then jump right foot forward and left foot backward as you press weights overhead. Reverse the movement to return to starting position. Switch sides; repeat.

Part 3: Curtsy Lunge Lift

Part 3: Curtsy Lunge Lift

A.

Stand with feet hip-width apart, holding a weight in each hand with arms by sides. Step left leg behind and across right leg, bending both legs 90 degrees to start.

B.

Stand, shifting weight onto right leg as you lift left leg behind you at a diagonal. Return to starting position.

Part 2: Single-Leg Teaser

Part 2: Single-Leg Teaser

A.

Lie faceup on floor holding a weight in each hand with arms by sides and legs bent with feet flat. Extend arms over chest with palms facing forward, and left leg out at a 45-degree angle (keep thighs pressed together); point toes and inhale to start. Without moving legs, exhale as you curl torso up off of floor, pushing weights toward the ceiling. Slowly lower to start.

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