Today, we will tell you about our dumbbell strength conditioning workout. This workout consists of four distinct complexes or series each focusing on a different aspect of the strength and conditioning continuum.
Strength and power complex
The three exercises in the complex are going to be Dumbbell clean, Push press and Front Squats. This complex are going to do for five rounds of three reps per exercise. We’re going to rest 60 to 90 seconds between sets. We want you to go as heavy as you can while maintaining proper form of course.
Dumbbell clean
Dumbbell clean is going to focus on that shallow hip extension, really explosive similar to a barbell clean or kettlebell swing.
Push press
Now we’re going overhead focusing on explosive movement really keeping the core tight and you need that nice lock out in the overhead position.
Front Squats
Holding the dumbbells in that rack position. You can only go palms in or palms facing your chest either ones cool remember vertical torso core control I want to control motion on the Descent and then fire up as you come out of the hole.
Hypertrophy series
It’s going to work in four sets of ten per exercise that’s right in the middle of that hypertrophy continuum. You’re going to go through each exercise back to back and then take about sixty seconds rest before you go back and start it over again.
Dumbbell crush press
We’re going to do this on the floor. So you don’t need a bench of any kind the crush press you’re going to squeeze those dumbbells together. Like you’re pushing in at the top of a fly as you go through that pressing motion it’s going to really increase the time under tension of your chest your pectoral muscles during that floor press.
Bent-over row
After the floor press set the dumbbells down you’re going to get up we’re going to do a set of 10 bent over rows. Again don’t rush through the rows give me a big squeeze at the top pulling the elbows up working on time under tension muscular tension for this hypertrophy complex.
Reverse Lunges
You’re going to do ten reps on each leg you’re going to pick one side you ten and then the other side do ten. Two options as far as where, you hold the dumbbells on this you can hold them down by your side but if your grips getting a little shot too sometimes it does on these you can hold the dumbbells in the rack position either one is cool the rack is going to give you a little more core work down here is going to give you a little more grip work so wherever you’re at it’s going to work the legs just the same.
Core series
You’re going to go two rounds on each arm you go through the entire four exercises with your right hand take a short break, then go through the entire four exercises with your left hand.
Dumbbell Snatch
It does is going to get you a little out of breath. One of the most crucial times to be able to control your core and posture is when you’re breathing heavily.
Farmer’s Carry
One thing we want you to focus on is shifting your body weight slightly towards the side of the dumbbell. Your body’s going to want to naturally shift away from it to bring that dumbbell closer to your center of gravity as a compensation. Shift your shoulders slightly towards that dumbbell it’s going to straighten you out and you’re going to walk that 100 feet down.
Get-up Sit-up
Two things we want you to focus on this one is the arm with the dumbbell in is locked out completely straight and your eyes are going to be on that dumbbell the whole time that’s going to help keep the balance of that dumbbell as you keep it overhead. The getup is more of a rolling motion so a little trick you’re going to push through your heel that’s on the floor on the bent knee side. You’re going to do eight reps of that set the dumbbell down.
Renegade row
It’s like a renegade row we’re just going to use one arm at a time. We recommend like to elevate the other hand it gives you full range of motion in that row. So you’re not selling yourself short at the bottom. There a little wider stance and back make sure you maintain that proper hip stability. So the hips are squared up to the floor. So everything’s squared shoulders hips nice tight rowing motion and return. Take a short break and then do the whole thing all on your left side.
Conditioning complex
You’re just going to go through two rounds of this
Split-stance alternating hammer curl & shoulder press
The split stance position, we want to put you in here that back leg is going to be extended a little further than you would be in a normal split squat position but we’re still going to work that back glute tucked under and fired and abs really really tight as you want to keep that torso very vertical the entire time. 20 reps 10 each arm of an alternating hammer curl.
Switch the legs gonna go immediately into an alternating shoulder press. We’re going to keep that grip neutral so palms in the whole time no need to rotate at the top and want these moving at a pretty quick clip but maintaining good form and posture of course.
Split switch
After you finish the 20 reps of the alternating shoulder press dumbbells come back down to your side with you 20 split switches. Now we’re going to switch our right leg in front to our left leg from that split stance back and forth couple choose on this again we want to maintain that vertical torso and also we want you to try to keep your hips as low as possible. So we’re not jumping up and down off the floor. You’ll move a little bit but the idea is to move your feet as quickly as you can back and forth rather than getting that vertical elevation off the floor.
