This 4-Move Dumbbell Finisher Scorches Calories While Building Muscle Fast

Jennifer E. Engen

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Four moves, three rounds, one goal: start the year strong. In Scott’s words, we want to ‘crush lingering 2020 blues, recover from 2021 and go full steam ahead for 2022’. Here’s how: begin with two rounds of 20 reps of each move; rest a minute; move into two rounds of 21 reps; rest for two minutes and move into a final two rounds of 22 reps. (See the pattern?) Onwards and upwards.

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Dawn of the Dead Weight

Start with the dumbbell deadlifts. With bells outside of your feet, hinge down with soft knees and a flat back. Get a good grip, creating tension in your body. Focus on ‘pushing the floor away’ to stand. Take a deep breath and repeat. Do 20 reps.


Push Into a New Gear

Catch your breath and clean the dumbbells to your shoulders. Dip at the knees and drive with your legs to push overhead, locking out your arms. Lower to your shoulders; now tick off 19 more. ‘Control your breathing. Exhale on the way up. Take a breath once the bells are on your shoulders,’ says Scott.


Do The Leg Work

Presses done, keep the weights on your shoulders and shift all your focus to those pins with 20 squats. With your torso upright, squat down until the crease of your hip passes below your knee. Pause before standing. Scott’s advice? ‘Focus on getting as deep as possible, controlling your tempo down before exploding back up.’


Hang In There

Time to go ballistic – with 20 hang snatches. ‘Drop the bells, hingeing at the hips. Snap back up, using momentum to pull the weights towards your shoulders before punching them into the air,’ says Scott. Repeat the circuit again, following the rep patterns stated. You’ll see in 2022 suitably pumped.

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