Get a Fighter's Physique: Workout X
3B DUMBBELL SWING
Sets: 2 Reps: 12 Rest: 60-90 sec.
Grab the end of a light dumbbell and let it hang vertically between your legs. Lower your body into a deadlift stance with the dumbbell just above the floor . Now explosively straighten your hips and knees as if you were jumping, and swing the weight up to eye level . Control the weight on the descent. That's one rep.