3. 1. DUMBBELL SQUAT TO ALTERNATING SHOULDER
PRESS AND TWIST
Stand with feet shoulder-width apart and hold a pair of dumbbells next
to your shoulders, elbows bent, palms facing in [A]. Push your hips
back and squat deeply [B]. Push back up, rotating your torso to the
right and pivoting on your left foot as you press the dumbbell in your
left hand above your shoulder [C]. Lower the weight and rotate back to
center. Repeat, rotating to the left and pressing up the dumbbell in
your right hand
2. MOUNTAIN CLIMBER AND PUSHUP
Assume a pushup position. Your body should form a straight line from
your head to your ankles [A]. Without allowing your lower-back posture
to change, lift your left foot off the floor and move your left knee
toward your chest [B]. Return to the starting position, and repeat with
your right leg. That's a mountain climber. Now do a pushup [C].
2012 Spartacus Workout
3. DUMBBELL SIDE LUNGE AND CURL
Hold a pair of dumbbells at arm's length at your sides [A]. Take a big
step to your left and lower your body by pushing your hips back and
bending your left knee. As you lower your body, bend forward at your
hips and try to touch the dumbbells to the floor [B]. (Note: Go only as low
as you can without rounding your lower back.) Then push yourself back
to the starting position as quickly as you can. Perform arm curls [C].
Alternate back and forth, doing a lunge to your left and then a lunge to
your right.
4. PLANK WALKUP WITH DUMBBELL DRAG
Start in a pushup position with a dumbbell on the floor next to your
right hand. Lower your body into a plank so you're resting your weight
on your forearms instead of your palms [A]. "Walk" back up to a
pushup position [B]. Without leaving this position, grasp the dumbbell
with your left hand [C] and drag it underneath your chest until it rests
on your left side [D]. Repeat, this time dragging the weight with your
right hand.
5. DUMBBELL STEPOVER
Stand holding dumbbells at your sides [A]. Step forward with your left
foot and lower your body until your front knee is bent 90 degrees [B].
In one motion, push back up and take a long step back with your left
foot into a reverse lunge [C]. Keep shifting between forward and
backward lunges with the same leg for 20 seconds, and then repeat
on the other side.
6. DUMBBELL SINGLE-ARM ALTERNATING CLEAN
Stand with your feet shoulder-width apart and a dumbbell between
your feet on the floor. Push your hips back, squat, and grab the
dumbbell with one hand [A]. Pull the dumbbell up and "catch" it at
shoulder height as you rise to a standing position; keep your knees
slightly bent [B]. Pause, lower the dumbbell to the floor, grab it with
your other hand [C], and repeat on the other side [D].
7. PUSHUP-POSITION ROW AND SQUAT THRUST
Place a pair of dumbbells on the floor and assume a pushup position
with your hands on the dumbbells [A]. Pull the right dumbbell up to
the side of your chest [B]. Pause, and then lower the dumbbell;
repeat the move with your left arm [C]. While holding the dumbbells,
quickly bring your legs toward your torso [D], and then jump up [E].
Once you land, squat and kick your legs back into a pushup.
8. GOBLET SQUAT AND ALTERNATING REVERSE
LUNGE
Hold a dumbbell vertically in front of your chest, cupping one end of
the dumbbell with both hands [A]. Keep your elbows pointed toward
the floor and perform a squat [B]. Then push back up to the starting
position [C]. Now step back with one leg—into a reverse lunge—and
lower your body until your front knee is bent 90 degrees [D]. Pause,
and then push up quickly. Alternate your lunging leg with each rep.
9. DUMBBELL RUSSIAN TWIST
Sit holding a dumbbell in front of your chest. Lean your torso back
slightly and raise your feet off the floor [A]. Without moving your torso,
rotate the weight to your left [B] and then to your right [C]. Move back
and forth quickly.
10. DUMBBELL STRAIGHT-LEG DEADLIFT AND ROW
Stand with your knees slightly bent and hold a pair of dumbbells at
arm's length in front of your thighs [A]. Without rounding your lower
back or changing the bend in your knees, bend at your hips and lower
your torso until it's nearly parallel to the floor [B]. Without moving your
torso, pull the dumbbells up to the sides of your chest [C]. Pause, and
then lower the dumbbells. Raise your torso back to the starting
position.