This 210-Rep CrossFit Workout Smashes Calories And Gets Your Whole Body Pumped

im电竞官网-All you need is a dumbbell (or two) and the willpower to push yourself. Your reward for that effort is a massive spike to your metabolism, with a huge hit of lean muscle-building to boot. Let’s go

esquire
Esquire

im电竞官网-Since it seems we’ll be working out at home a while longer, we all need to up our game. After 100+ days of lockdown, a few press-ups and the odd air squat won’t cut it any more. Thankfully, basic movements done at the right intensity can provide a powerful stimulus, one that makes building a body primed for a summer of sunbathing in the park simply a matter of pushing hard enough.

This 210-rep crucible will certainly require some gritting of teeth. Designed by , the co-founder of functional fitness charity movement , it is a workout based on the final event of the Dubai CrossFit Championship in 2018.

You’re going to do four rounds of the five-move circuit, alternating between lunges and burpees with some pull-ups thrown in at the end. If you don’t have anywhere to do pull-ups, swap them for double the reps of bent-over rows.

When you’ve made it through all four, your finisher is 50 dumbbell squats.

4 rounds of:

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1) Dumbbell Lunges x 8 reps

Standing tall, grab a set of dumbbells and hold them with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg.

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2) Burpee Over Dumbbell x 8 reps

Lay your bell(s) on the ground beside you and drop into a press-up position (A). Lower your chest to the ground, hop your legs back in and jump laterally over the dumbbells (Bim电竞官网-). Repeat on the other side for 8 reps in total.

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3) Dumbbell Lunges x 8 reps

As the rounds and reps build up, these can get sloppy, so keep your form tight. Chest up at all times (A), take that long step forward with one leg, bending your front knee until the back knee touches the ground (Bim电竞官网-). Stand up explosively, pause and repeat with the other leg.

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4) Burpee Over Dumbbell x 8 reps

Again, lie your weight (or weights) on the ground and start at the bottom of a press-up position to one side (A). Think about popping your feet as close to your hands as possible, then stand and jump over (B).

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5) Pull-Up x 8 reps

im电竞官网-Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.

Once complete finish with:

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Dumbbell Squatim电竞官网- x 50 reps

Start with dumbbells onto your shoulders under control and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward, and go again. 50 reps in total please. Then you’re done.

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