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Exercise overview
Training details
Full BodyShouldersChestUpper BackCoreQuadricepsGlutes
Equipment
Dumbbell
Sets × reps
3 × 6
Rest
1 min 30 sec
How to perform it
Step-by-step instructions
- 01Stand over two dumbbells, place the hands on the handles, and jump or step the feet back into a strong plank.
- 02Perform a controlled push-up, then row one dumbbell toward the ribs and repeat the row on the other side.
- 03Keep the hips square during both rows, then jump or step the feet back underneath the body.
- 04Clean the dumbbells to the shoulders and descend into a front squat.
- 05Stand powerfully into an overhead press or thruster, lower the weights safely, and repeat.
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