Workout 4
How to Get It Done
Perform just one exercise in Group 1.
Use a weight you can lift at most 10 times and do five reps. (That’s one set.)
After each set, rest only as long as you need.
Do as many total reps as you can in 15 minutes.
Repeat the procedure for Group 2.
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| Group 1 - Dumbbell Straight-Arm Snatch |
| muscles worked: Hamstrings, glutes, Quadriceps, rear shoulders, upper back |
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» Grab a dumbbell with an overhand grip and hold it at arm’s length in front of your body. Place your feet wider than shoulder-width apart. |
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» Keep your back naturally arched as you dip your hips and knees, until the dumbbell is between your knees. Then, keeping your arm straight, swing the dumbbell above your head and forcefully push your hips forward, straighten your knees, and raise up on your toes.
» Hold the dumbbell above your head for two seconds. Then repeat. |
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| Group 2 - Dumbbell Step-up |
| muscles worked: glutes, quads |
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» Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step that’s 8–10 inches off the floor and place one foot firmly on the bench. |
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» Push yourself up until your leg is straight and you’re standing on one leg, your other foot elevated.
» Lower only your elevated foot back to the floor and repeat. Once you’ve completed your reps for one leg, repeat the sequence with the other. |
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