I have a GREAT workout for you guys. It involves two of my favorite things– dumbbells and running— and it’s guaranteed to challenge you!
Dumbbells instantly make a workout more challenging because they require so much more of your stabilizer muscles, which means you’re working even harder. And running… well, running is always tough, especially if you’re giving it your all!
Ok, are you ready to work out? Here we go!
The first movement is Dumbbell Plank Rows, which are especially awesome because you’re working your entire core while simultaneously building strength and definition in your upper back, shoulders, biceps, and triceps. It’s a full-body movement for sure!
Here’s how to do them: Grab your dumbbells and get into a plank position with your feet slightly wider than hip width. In a rowing movement, lift one dumbbell off the ground and engage your core to keep your balance. (You want to hold that nice, solid plank position and not lift your butt or rotate your hips too much.) Then, bring the weight back to the ground and switch sides. Continue alternating right and left arms for a total of 10 reps (5 each side).
The next movement is Shoulder-to-Overhead, which means you can do Strict Presses, Push Presses, or Push Jerks to get the dumbbells from your shoulders to overhead. (I used 25-pound dumbbells, so I did Push Jerks.)
Once again, you’ll perform 10 reps. Be sure to keep your core engaged (I always think of mine as a tree trunk) and avoid arching your back.
The final movement is a 50-meter shuttle run. Put down your dumbbells and then sprint 50 meters to a set point, like a telephone pole or another landmark, and then 50 meters back to your dumbbells to finish the rest of the workout.
And this is where things get really fun! The first round was 10 Dumbbell Plank Rows followed by 10 Shoulder-to-Overheads and then a 50-meter shuttle run. After that, you’ll do 9 Dumbbell Plank Rows, 9 Shoulder-to-Overheads, and a 50-meter shuttle run… then 8 reps of each with a shuttle run, 7 reps of each with a shuttle run… all the way down to 1 rep of each and a shuttle run. Tough, right? Have fun! 🙂
P.S. Lucie Wicker is the amazing photographer behind the photos in this post!
Disclaimer: Please consult your doctor before starting a new exercise program.