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The last time you touched 10-pound dumbbells was probably while searching for shoes under

your wife’s side of the bed. After all, light weights are for women and injury rehab, right? Serena
says: “Wrong, dumbass!” Working both ends of the dumbbell rack hits a broader spectrum of
muscle fibers and challenges your muscles in ways that using heavier weights alone can’t.
“You’ll increase your strength, power, and mobility,” says MH fitness director BJ Gaddour.
Weave these 10 exercises into your workouts to see for yourself.

(For more metabolic bodybuilding routines like this, check out the new METASHRED
EXTREME transformation program from Men’s Health.)

1/ Increase Mobility

2/11 Travis Rathbone
1/ Increase Mobility

Overhead squat
Stand with your feet shoulder-width apart and hold a pair of dumbbells above your shoulders,
palms forward. Lower your body until your thighs are parallel to the floor. Drive through your
heels to return to the starting position. Do 5 sets of 10 reps.

and repeat. Raise your right leg and reach for your toes with the dumbbell. holding a dumbbell in your left hand in front of your shoulder.2/ Enhance Balance 3/11 Travis Rathbone 2/ Enhance Balance Crab to toe touch Assume a crab-walk position. Return to the starting position. switch arms and legs. That’s 1 set. . Do 10 reps. do 3.

Reverse the move to return to the starting position. Roll onto your left side and prop yourself on your left forearm. and push into a half-kneeling position. Do 100 reps (50 per side) on days you don’t hit the gym. see: The Right Way to Do a Turkish Getup.) Switch sides and repeat. . raise your hips. hold a dumbbell in your right hand above your chest. Straighten your left arm. Stand up. threading your left leg behind your right.3/ Accelerate Recovery 4/11 Travis Rathbone 3/ Accelerate Recovery Turkish getup Lie on your back with your right leg bent and left arm by your side. (For complete incredibly detailed instructions.

Turn right by pivoting on your left foot.4/ Build Explosiveness 5/11 Travis Rathbone 4/ Build Explosiveness Dumbbell discus With a dumbbell in your right hand. bend your knees and lower your body as you reach back with your right arm and down with your left. rest 10 seconds.) Pivot left. Switch hands and repeat in the other direction. stand with your feet slightly beyond shoulder width. Repeat for 20 seconds. . (Imagine you’re winding up to hurl a discus. Continue 4 minutes. swinging your right arm up and left arm back.

palms facing each other. . punching explosively with the dumbbell in your left hand. Hold a dumbbell in each hand in front of your ribs. Twist your torso to the left by pivoting on your right foot.5/ Gain Speed 6/11 Travis Rathbone 5/ Gain Speed Rotational punches Stand tall with your feet slightly beyond shoulder-width apart. Do this 5 times total. and punch straight out from your shoulder with the dumbbell in your right hand. Now pivot right. Continue alternating sides for 30 seconds. then rest for 30 seconds.

and then lower it as you row the weight in your left hand to your left side. Continue alternating sides as fast as you can for 20 seconds. Row the dumbbell in your right hand to your right side. Continue for 4 minutes. Take a step forward with your left foot. . and then rest for 10 seconds. and hinge forward slightly. Switch legs and repeat.6/ Boost Metabolism 7/11 Travis Rathbone 6/ Boost Metabolism Seesaw row Stand holding a pair of dumbbells at arm’s length next to your sides. bend your knees.

) Lower it. and repeat with your left arm. Your body should form a straight line from your head to your ankles. and curl it toward your right shoulder. Spread your feet slightly. (Try not to move your upper arm.7/ Develop Stamina 8/11 Travis Rathbone 7/ Develop Stamina Pushup-position curl Grab a pair of dumbbells and assume a pushup position with your palms facing each other. . Now lift the dumbbell in your right hand off the floor slightly. Continue alternating right and left curls for 30 to 60 seconds.

Lower them as you drop back into a split squat. Pause. and push back up as you raise the dumbbells out to your sides. Repeat for 5 minutes. . left foot forward. Switch legs every 5 reps. palms in. resting as needed. and assume a staggered stance.8/ Torch Fat 9/11 Travis Rathbone 8/ Torch Fat Split-squat shoulder raise Hold a pair of dumbbells by your sides. Lower your body until your left thigh is parallel to the floor.

Do 3 sets of 10 reps.9/ Increase Strength 10/11 Travis Rathbone 9/ Increase Strength Dumbbell pistol squat Hold a pair of dumbbells by your sides and raise your left foot off the floor. squat onto a bench. lower your body into a squat. Keeping your leg raised. If that’s too hard. Return to the starting position. . lifting the dumbbells in front of you.

Raise your legs and upper body off the floor. palms up. That’s 1 rep. do 3 sets of 10 to 20 reps. Sweep your arms above your head in an arc. and then back to your sides. .10/ Build Stability 11/11 Travis Rathbone 10/ Build Stability Six-pack sweeper Lie on your back with your feet together and a dumbbell in each hand next to your thighs.