If you’ve got a set of dumbbells at home, or a wall-length rack at your gym, you can get in and out fast with this routine. you can use the same pair of dumbbells for every exercise.
Perform the exercises as a circuit. do one set of each without rest in between. afterward, rest one minute, then repeat for three total circuits.
1/ Clean and Press
Place the dumbbells on the floor in front of you and bend down to grab them while keeping your back flat and chest up. explosively extend your hips, shrug, and clean the weights up to shoulder level. Press them overhead. do 6–8 reps.
Hold a dumbbell in each hand and stand. squat as low as possible without rounding your lower back. Perform 12–15 reps.
3/ Romanian Deadlift
Hold the dumbbells in front of your thighs with your feet hip-width apart. Push your hips back and bend forward until you feel you can’t keep the arch in your lower back (it’s ok to let your knees bend a little). extend your hips to come back up. Perform 12–15 reps.
4/ Two-hand Dumbbell Row
Bend forward at the hips as you did in the romanian deadlift and then row both weights to your sides. keep your eyes focused on the floor in front of you. Perform 4–6 reps.
Place a set of dumbbells parallel to each other on the floor at shoulder width. Get into pushup position holding the weights (as shown at left). Perform pushups with your hands in a neutral grip. do as many reps as you can.