The Workout
Use a pair of 15- or 20-pound dumbbells and do each pair of exercises as a superset. Beginning with exercise 1 A, do as many reps as you can in 30 seconds. Then rest for 30 seconds. Next, do exercise 1 B, completing as many reps as you can in 30 seconds, and then rest for 30 seconds. That’s 1 round. Complete 4 rounds of superset 1, then rest 2 minutes before moving on to superset 2 for 4 rounds. Add these supersets to your workout routine 2 or 3 times a week.
Superset 1
Lying Supported Neutral-Grip Dumbbell Row
Grab a pair of dumbbells and lie chest-down on a 45-degree incline bench. Let your arms hang straight down, palms facing each other. Row the dumbbells to the side of your chest by bending your elbows and squeezing your shoulder blades. Pause and lower the weights.
Dumbbell Goblet Box Squat
Stand 4 to 6 inches forward of a knee-high bench or box. Cup the end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Sit on the bench for a moment. Keeping your heels pressed into the ground, stand back up.
Superset 2
Dumbbell 1 1/2 Pushup
Grasp the handle of a dumbbell in each hand and assume a pushup position with your arms straight. Your hands should be about shoulder-width apart, and your body should form a straight line from head to ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, and then push yourself halfway back up. Pause again, then lower your body back to the floor. Push yourself all the way back up to the starting position, and repeat.
Dumbbell Skier Swings
Holding a pair of dumbbells at arm’s length next to your sides, stand with your feet hip-width apart and your knees slightly bent. Without rounding your lower back, bend at your hips as you simultaneously swing your arms backward. Now explosively thrust your hips forward and raise your torso until you’re standing upright, while allowing your momentum to swing the weights up to chest level. (Don’t actively lift the weight.) Swing back and forth for the duration of your set.
