Fast and Furious – women

Fast and Furious

Burn calories and build muscle in all the right places with this high-intensity workout.

The Plan:

Perform 10 reps of each exercise in a circuit style for five rounds. Try not to drop the dumbbells for the whole workout. If you must rest, di it between rounds for as short as possible. The whole workout should take between 15 and 20 minutes.

  • Dumbbell Thruster – 10 reps – 5 rounds
  • Renegade Row – 10 reps – 5 rounds
  • Hang Squat Clean – 10 reps – 5 rounds
  • Walking Lunge – 10 reps – 5 rounds

Dumbbell Thruster

Setup: Stand with your feet a bit wider than shoulder width and a dumbbell in each hand, elbows bent, palms facing in, with the weight resting on your front delts.

Actions: Descend into a full squat, keeping your chest up. From the bottom, push your knees out and drive up through your heels. Thrust your hips forward, sending the dumbbells overhead. Return the weights to your shoulders before starting the next squat.

Renegade Row

Setup: Get into a push-up position, with each hand supported by a post of the dumbbell that is about shoulder-width apart. Spread your feet to create a solid base.

Action: Alternately row each dumbbell to your torso. Fight to keep your midline stable and centered by activating your core. Keep your head aligned with your spine and gaze on the floor a few feet in front of you.

Hang Squat Clean

Setup: With a dumbbell in each hand shift your hips back and lower the weights until they are at thigh level. Keep your back flat and your gaze forward.

Actions: Extend your knees and hips, and begin to bring the weights up your body. Explosively snap your hips forward and pull the weights up, keeping them close to your body. Drop into a full squat, catching the dumbbells on your shoulders and come to standing.

Walking Lunge

Setup: Stand with your feet shoulder-width apart and a dumbbell in each hand hanging at your sides.

Action: Step forward, keeping your front knee over your front ankle and your shoulder over your hips. Descend until your back knee kisses the floor, and then push through your front heel and step your back foot forward and repeat.

0410_trav_lunge 032813_0026_TheRenegade1 653712686 Dumbbell-Thruster

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