Test Your Fitness, Build Muscle And Spark Your Metabolism With Our Dumbbell-Only Workout Challenge

Photo credit: Esquire - Getty Images
Photo credit: Esquire – Getty Images

From Esquire

Working every minute, on the minute (EMOM), you’re going to perform one rep on each side of your body of each exercise. Then you add an additional rep to each movement, every minute, until you can no longer perform the prescribed reps in sixty seconds. Your ‘score’ is the number of the last full round you successfully completed.

So, on the first minute you’ll perform one reverse lunge on your left, switch the dumbbell into your other hand and perform one reverse lunge on your right.

Then, lower the dumbbell to the floor and perform one clean and press on your left, switching hands once the dumbbell is back on the floor and finishing with one clean and press on your right.

Then on every additional minute you’ll add one rep to each movement ie. 2 lunges on the left, 2 on the right, 2 clean and press on the left followed by 2 on the right.

“This one’s a game of pacing so approach it as such,” says Men’s Health Fitness Editor Andrew Tracey. If you’ve got a selection of weights, challenge yourself but remember the reps are going to start adding up.

“Working one side of the body at the time engages your smaller, stabilising muscles that may be otherwise overlooked in a more balanced workout,” says Tracey. “The result is a more functional, real world ready physique.”

1. Reverse lunge x 1,2,3,4,5… etc (each side)

(A) 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 (or swap dumbbell hands and switch to your other leg)

2. Clean and press x 1,2,3,4,5… etc (each side)

Grab your dumbbell from the floor between your feet (A), bend your knees, then use momentum to pull the dumbbell up to shoulder height, bend your knees slightly then explode up, driving the weights above your head. Lock your arms out at the top (B), pause with your biceps almost touching your ears. Lower the dumbbell under control to the ground and repeat, or switch hands.

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