Dumbbell Bodyweight Blaster Workout

  
I’m about to take you guys  through my Dumbbell Bodyweight  Blaster.  The goal of this workout is  we’re going to keep that heart  rate up. We’re going to be  building strength and burning  fat.  Alright, so this workout is  structured a little bit  differently.  We’re going to be working for  40 seconds,  resting for 20, and then resting  for a minute and 20 in between  sets. This workout is going to  take about 30 minutes.  So if you guys are ready, let’s  get after it.  Alright, we’re kicking things  off with Romanian Deadlifts.  A little bit different than a  normal deadlift here because  we’re going to be going for a  tempo of 4,  2, and 1.  So, we’re going four seconds  down,  two second pause in the bottom,  and then one second coming up.  Key point here guys is keeping  that spine neutral.  I see way too many people,  at the bottom of that deadlift,  cranking their neck back,  keeping it in full extension  looking up.  Make sure you guys are looking  down. Keep that spine  completely neutral through the  up phase and through the down  phase.  All right, now we’re moving on  to the Dumbbell Push-up  Pull-through.  That dumbbell is going to be  about at your rib cage.  We dropped down to that push-up,  extend to the top.  We reach across the body.  Really try to keep those hips  locked in.  Alright, don’t sway back and  forth.  Pull that dumbbell through and  make sure your feet are about  shoulder width.  Down back into that push-up,  alternating sides.  So this movement has a major  core focus because what we’re  doing is we’re fighting against  the rotation as we pull  through, which really forces us  to lock that core in and really  work those abs and core.  Alright, so we’re dropping down  to the floor. We got our Hollow  Body Crunch.  We extend the legs out,  we’re pointing the toes,  we’re keeping our low back  pinned to the floor,  arms up overhead.  What we’re going to do is draw  those knees in while we draw  our arms down.  Contract the abs and core,  and then extend back to our  start position.  So we really want to try to  keep the legs off the ground  and keep that tension the  entire time.  If you absolutely have to rest,  that’s okay.  Get right back up and keep  moving.  Alright, we’re moving on to the  Dumbbell Thruster to Reverse  Lunge.  This one’s going to be rough,  guys. Really focus on  that front rack position.  We’re going to start off,  we’re going to move down to  that squat.  Keeping the dumbbells nice and  tight to the body.  We’re going to thrust out of  the bottom to an overhead  press.  Bringing it back down to that  front rack position and then  stepping back into the reverse  lunge on each leg.  Key things to focus on here:  After that thruster,  you might be a little bit off  balance. So really make sure  you get set,  step back,  alright stay nice and tight,  core tight and drive up.  So you should really be feeling  this movement in the quads,  glutes, and hamstrings.  There’s going to be a whole lot  of suck in this movement,  so really stay focused,  keep pushing through.  Moving on to the Broad Jump to  High-knees. Now the heart  rate is already going to be up  nice and high after that thrust  reverse lunge.  So we really got to take a deep  breath and get focused.  Feet under the hips.  We draw those arms back.  Big jump forward.  Landing with the soft knee and  then we fire those knees going  backwards. I really want you to  focus on arms and legs  going at the same time,  fast going back.  Moving on to the Dumbbell  Single-arm Bent-over Row.  So the heart rate is already  going to be really high here.  I really want you guys to focus  on technique.  So really stay focused.  Keep breathing.  What we’re going to do,  bent-over row position. Make  sure the back is nice and flat,  core is tight.  We’re going to row, two second  pause at the top of the rep,  extend back down, and then hit  the other side.  There’s going to be a lot of  time under tension here.  So you’re really going to feel  this in your hamstrings, your  glutes just holding yourself in  this position.  But then we bring in the single  arm row with the ISO which is  really going to fire those  posterior delts and lats.  So now we’re bringing it back  down to the floor, going to our  Hollow Body Pullover.  So we’re going to get set up  into our hollow body position  which we already worked at the  beginning of the workout.  We’re going to grab our  dumbbell, we’re going to put it  up into that bench press  position.  Right, keeping that low back  pinned to the floor,  toes pointed. We’re going to  reach that dumbbell overhead.  We’re going to then bring it  back to that starting position.  Really make sure you keep those  toes pointed and keep those  legs raised.  We do not want to rest.  If you absolutely have to,  touch down real quick, pop back  up. We really want to keep that  time under tension here.  Really keep those abs and core  working.  So now if this movement is too  advanced with the weight,  there’s a couple of different  ways to modify. You can do  without the weight and you can  also bend the knees.  Alright, the Burpee Tuck Jump.  It’s the final exercise in the  circuit. Hands under the  shoulders. You’re going to kick  those feet out.  Jump the feet in.  Big tuck jump bringing those  knees up.  Let’s bring the intensity.  You’re going to get a nice  solid rest after this.  Let’s go.  Key points here, really make sure a nice soft landing on those jumps. Do not slam down or have your legs extended when you land. Bent knees, soft landing, receive that properly. Really make sure on that tuck jump you’re bringing those knees as high as you possibly can here. We’re working legs. We’re working core. Let’s go. You should be feeling it, back, biceps, chest, core, legs, full-body. I recommend that you do this workout twice to maybe three times a week. The full breakdown of this workout is detailed below here at bodybuilding.com. If you have any questions about this workout, find me on Instagram or Facebook at jtm_fit. For more free videos and articles from Performix athletes like me,     

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