WHEN ALL YOU have is five minutes, your workout has to be hyper-focused. One easy way to focus on the task at hand? Stay on beat.
That’s how this brutal, fast-moving strength session from trainer J Malik closes out. The final movement takes core strength and focus to keep the beat (which the trainer uses for his Silent Disco Workout series). Before you get to that point, however, you’ll perform a series of dumbbell exercises that will torch your arms, back, hamstrings, and glutes (or, as J Malik emphasizes, “the booty”).
All you need to take on the 5-Minute Dumbbell Hell Finisher workout is two sets of dumbbells. One set should be a medium weight that will challenge you when you do a compound movement like dumbbell RDLs; the other should be slightly lighter. Either way, the focus isn’t on heavy weights—you’ll before performing as many reps as possible through the work period (with good form, of course), so volume is the goal.
The 5-Minute Dumbbell Hell Finisher Workout
Perform each exercise for 45 seconds, then rest for 15 seconds. If you have more time, rest for two minutes, then repeat.
Dumbbell Romanian Deadlift to Row
How to Do It:
Perform a dumbbell RDL using the medium weights. Before standing back up row the dumbbells to your chest. After performing the row, stand back up, squeezing your glutes.
Tall-Kneeling Dumbbell Overhead Triceps Extension
How to Do It:
Get into a tall-kneeling position on the ground, holding one of the medium dumbbells. Lift the weight above your head using both hands, gripping one end of the dumbbell. Lower the weight down behind your head, then lift it back up moving only at the elbows.
Dumbbell Pull-Through to Pushup
How to Do It:
Get into a high plank position, with one of the dumbbells placed on just outside of one of your hands. Reach with the opposite arm to grab the weight, then pull it across your body to the other side. Fight to keep your hips level, squeezing your abs and glutes. Leave the weight outside where that hand is placed, put your hand back on the ground, then perform a pushup. Repeat with the other arm.
Dumbbell Skull-Crusher
How to Do It:
Lie on your back, holding the lighter dumbbells in each hand in a neutral grip. Press the weight up above your head, then shift your upper arms back into a 91 or 92 degree angle. Lower the weight down toward your head, moving only at your elbows. Straighten out your arms to finish the rep.
Dumbbell March
How to Do It:
Hold the pair of heavier dumbbells at chest height. Squeeze your shoulder blades, abs, and glutes to create full-body tension and keep a neutral spine (looking straight ahead). March in place, maintaining your posture and keeping the weights level.
Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
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