Build muscle, get your heart pumping, and boost your overall performance. 💪
, put together a quick, total-body dumbbell workout to build muscle, get your heart pumping, and boost your overall running performance.Perform these five moves for 1 minute each. After you finish the 5-minute block, rest for 30 to 60 seconds, and then start the second round. Complete 4 total rounds. Use a moderately heavy set of weights if you have them, but you can use your body weight as well if you don’t.
Transition to an upright row with feet shoulder-width apart, holding a dumbbell in each hand, palms facing toward body, and weights touching quads. Pull elbows up and out wide to lift the dumbbells to chest. Return to start. Perform 2 upright rows. Two deadlifts and 2 rows equal 1 rep. Repeat.Stand with feet hip-width apart, holding dumbbells at sides in a neutral grip. Hinge forward from your hips and hold your torso close to parallel with the floor.
Transition to a push-up from the high plank position. Engage your core and glutes, then bend elbows, allowing them to flare out at a 45-degree angle from shoulders, as you lower chest to the floor. Push back up to high plank position. Perform 1 push-up.
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