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Year Long Workout: Phase X, Workout F

1 Squat/Burpee/Pushup and Press Combo

Sets: 2-3 Reps: 10 Tempo: 211 Rest: 90-120 Seconds

Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keeping your lower back in its natural arch, squat down as low as you can [1], and then shoot your legs back behind you and plant your hands on the floor to get into pushup position [2]. Perform a pushup [3], and then jump back up [4] to a standing position. Now press the dumbbells overhead [5]. That's one rep.

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