This 3 Movement Dumbbell Scale is a smart way to burn fat and build muscle at home
By now you know that a calorie deficit is king when it comes to burning fat, but if you want a boost in the race for that coveted upper body ‘V-cone’ then grow it. a huge set of shoulders that roll into a barn the back door is your secret weapon for gold standard gains.
Use the three-move, two-barbell scale below to pump up those delts and back, with a calorie-killing twist.
After a full warm-up, grab two dumbbells that you can press over your head. You will perform three exercises back to back, starting with 15 repetitions of each, then 14 of each, then 13, and so on until you reach 1. Rest as needed to maintain shape and tension, but move fast enough that you keep the intensity high.
1. Press Press x 15-1
Clean your dumbbells on your shoulders, palms facing inward. Breathe and prepare your heart. (A) Dip at the knees and use your legs to help (B) push your dumbbells over your head. Descend under control to the ground. After 10 repetitions, switch partners.
2. Slanted row x 15-1
After your push press, lower your dumbbells and hinge at hip level until your chest is parallel to the floor, with the dumbbells hanging over your shins (A). Keeping your back flat, bring both dumbbells towards your chest (B), squeeze your shoulder blades together and lower yourself under control all the way to the start before repeating. Control the bells and avoid moving your torso, but keep moving like a piston until you have to slow down.
3. Burpee x 15-1
Complete your last row and drop your bells, crouch down and place both hands on the floor between your feet. Bring your feet up on top of a push-up and lower your chest to the floor (A). Straighten your arms and hop your feet forward, before jumping into the air with your hands on your head (B)
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