This one dumbbell burner will pump up your body and mind
As skipper at the helm of Battle Cancer, MH Elite Coach Scott Britton is one of the busiest and the most productive men in fitness. Currently touring the US to explore locations for their Across the Pond series later this year, with events in Miami, Houston, Los Angeles and Cookeville Tennessee, Rich Froning’s home and his CrossFit Mayhem gym permanently dominant.
Straight from their stop in Houston, TX, and in honor of the sweltering 38-degree heat, Scott has programmed a 38-stroke barn burner you can do at home with just one dumbbell. You will be doing devil presses, thrusters, and lunges. The reps are low, but it’s clear that fatigue will catch up with you over so many rounds.
Luckily, Scott has the crucial tips you need to manage your pace and limit your gas level with every exercise. Read his tips below, find the full description of the workout, and watch him go through the moves. Good luck
rest is best
38 rpm is a huge slog, and this is going to become the type of workout where you have to manage how much you stop. So practice the movements at a very light pace and time how long it takes during your rests to bring your heart rate down a bit. Take this time and use it between each round from the start. It’s not a sprint! It’s a marathon.
Step by step
All the devil presses on 38 rpm are a lot of hinges and you have to watch your lower back. Instead of jumping on the dumbbell, take a step forward to slow things down and manage your lower back. Bring your left foot in first when the dumbbell is in your left hand and do the same with your right foot when it is in your right hand. Then swing and bring it above your head.
Thrusters are all about where you hold that dumbbell. Try to bring the weight just outside your shoulder, rather than over it. This will give you a bit more pop and allow you to hit it over the top without too lots of crazy impact to your front delt and shoulder. Obviously, swap arms, either in the middle of each sleeve. Do NOT do the 38 laps on one side…
take a knee
The goal of lunges is to keep your knee off the ground. You don’t want to bounce off your knee with every rep or they’ll end up extremely bruised at the end! Instead, take your time, brace your core, and control the descent until you’re lightly brushing the ground with your back knee.
1) Devils Press x2
Lower yourself into a push-up position holding your dumbbell in one hand and perform a burpee (A). As you begin to rise, use momentum to swing the weight between your legs and then directly overhead (B). Come down under control, switch hands and repeat.
2) Dumbbell Thruster x4
Holding a dumbbell at your shoulder, squat down, keeping your back straight and chest up, until your thighs are parallel to the floor (A). Rise explosively and, in one motion, press the dumbbells overhead until fully locked (B). Now reverse the movement and repeat.
3) Dumbbell Cup Slot x6
Start with the dumbbell held under your chin, with the heads of weight in each hand. Now step one foot forward and dip into a deep lunge with the back knee lightly touching the floor (A). Return to a standing position (B), then immediately step the opposite leg forward, repeating the lunge on the opposite side.
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