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The Hockey Workout

Build endurance and explosiveness with this quick, total-body workout from Mike Kadar.

One-Armed Dumbbell Snatch

Hold a dumbbell in one hand and set up as you would to perform a deadlift‹feet about hip-width apart and your lower back in its natural arch. Explosively straighten your hips and knees and pull the dumbbell straight up in front of your body until it is about chest level. Now quickly flip your wrist up to face the ceiling and extend your arm straight overhead. Reverse the motion to return the weight to the floor. That's one rep. Perform three sets of 4 - 6 reps on both arms.

Step-Behind Lunge

Stand with your feet shoulder-width apart and your arms straight out in front of you, one hand on top of the other. Lunge as far as you can to your left, planting your foot straight ahead, and lowering your body into the lunge as far as you can. Reverse the motion, stepping behind your right leg and planting your foot a few inches to the right of it (as if you were about to change directions). That's one rep. Perform two sets of 8 - 10 reps on both legs.

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