This dumbbell finisher provides a working pump that lasts for days
Hugo Alejandro Salazar SGetty Images
Take dumbbells and add this protocol at the end of your workout, or even as a stand-alone piece when looking to fill your t-shirt. Either way, you’ll be done in about fifteen minutes.
You will complete five rounds of this pump inducing verse, with the goal of pushing each round towards the absolute limit. Rest only as needed to maintain perfect shape and work muscles to the max, but move quickly to keep things spicy to burn more calories.
1) Floor press with dumbbells x 5 sets of maximum reps
Start by grabbing a pair of dumbbells and lie down on your back with your knees bent and your feet flat on the floor. Press the weights above you, locking your elbows (A). Slowly lower them until your arms are resting on the floor (B), close to your body, pause here before pressing explosively.
2) Hang Power Cleans x 5 sets of maximum reps
Jump, catch your breath, and grab your dumbbells, holding them by your side. Hinge at the hips to lower them to your knees (A). Stand up with a slight jump, using the momentum to pull the dumbbells up onto your shoulders (B). Stand up straight, then lower under control to your sides and repeat.
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