This workout hits every movement pattern and muscle group. Do it up to three days a week. Once comfortable, swap in other must-do moves listed in each category to keep the gains great and the workouts fresh. Instructions: Using a pair of mediumto heavy dumbbells, do the following moves ino rder (push, pull, hinge, squat, then bonus patterns) for 30 to 45 seconds each, with 10 to 15 seconds of rest in between. Do three or four total sets.
PUSH ▶ SHOULDER TAP TO PUSHUP
HOW TO: Begin in a high plank position with hands slightly wider than shoulders, legs extended(A). Keeping back flat and hips square with floor, tap right hand to left shoulder(B),then repeat with left hand to right shoulder. Return to high plank, then bend elbows and lower chest toward floor(C). Press up to return to start.
HINGE ▶ ROMANIAN DEADLIFT
HOW TO: Stand with feet hip-width apart, holding DBs close to body by hips, palms facing in(A), keeping spine long, send hips hacks with control as you hinge forward at waist. Keeping DBs close to body, lower weights to shins, or as far down as you can without curving spine (B). Pause, then reverse movement to return to start, engaging glutes and core at top.
PULL ▶ GORILLA ROW
HOW TO: Stand with feet wider than hips and place DBs between feet. Keeping spine long, bend knees and lower hips to grasp DBs with palms facing in, arms extended(A). Lift one weight off floor toward rib cage (B), then slowly lower it back down. Repeat with other arm.
SQUAT ▶ GOBLET SQUAT
HOW TO: Stand with feet slightly wider than hips,holding one DB vertically in both hands at chest height. Elbows should be close to rib cage (A). Bend knees and lower hips into a squat, keeping chest upright (B). Pause, then drive through heels and glutes to stand.
LATERAL ▶ LATERAL LUNGE
HOW TO: Stand with feet hip-width apart, a DB in each hand (not pictured). Step left foot out to left, landing with left hip hinged back, left knee bent and in line with ankle, right leg extended, weights on either side of left knee. Drive through left heel and engage glutes to return to start. Repeat on opposite side.
CARRY ▶ FARMER'S CARRY
HOW TO: Stand tall with a DB in each hand at sides, palms facing in. Squeeze shoulder blades together and engage core and glutes, then walk forward for several steps without letting the weights swing. Pause, then turn and walk back to start.
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