Sunday afternoon I decided to give you an amazing workout for your fitness routine of this week: Dumbbell thursters and…burpees. These two insane moves will make you strong, shredded and they will make you sweat like hell. They will improve your core stability and strength.
Dumbbell thursters work major leg muscles and arms. Thrusters are a combination front squats and overhead presses. Quadriceps, Hamstrings, glutes and shoulders are working together.
HOW TO DUMBBELL THURST
With the feet shoulder width apart clean 2 dumbbells that are ready to do the workout. You can warm up with a lower weight and increase it up to the right amount. Squat down and push yourself back to standing position and press the dumbbell overhead. Lock the elbows, this pic is on the motion so it is not yet locked.
DUMBBELL BURPEES PUSH UP
Burpee is a great move, which involve all the body and got famous thanks to crossfit wod’s. A great functional training exercise to add on your warm up, or to heat up your workout.
HOW TO BURPEE PUSH UP
Burpee is a variation of jumping squat to floor push up. This move will be a strict push up to a weighted jump squat sort of say. Stand with feet shoulder-width apart. Come into a squat, placing your hands on the floor in front of your feet. ump your feet back so that your body is straight from head to heels. And perform a dumbbell push up.
FITNESS ROUTINE: DUMBBELL THURSTERS BURPEES WORKOUT
10x dumbbell thursters
10x dumbbell burpees push-ups
Choose a weight that you are comfortable with to shoulder press 10 times. Warm up up to this weight and do 5 rounds of these 2 moves rest in between round up to 60 seconds.
Give a try to this workout and let me know how you incorporate metabolic conditioning training to your weekly fitness routine. This one is quick and effective to boost up your weight training workout and you can rotate it as much as you like.
CONDITIONING VS. CARDIO
written by Chris Shugart on T-Nation
Conditioning is fun. Cardio is fun when it’s over.
Conditioning prepares you for battle. Cardio makes you really good at running slowly away.
Conditioning fires up the metabolism. Cardio extinguishing it over time.
Conditioning makes you better at any physical activity. Cardio makes you good at cardio.
I picked up these lines form one of the T-Nation articles where explains the benefits of metabolic conditioning.
Remember to keep your fitness routine programmed and progressive.