This is a complex shoulder movement. It will burn a tremendous number of calories, strengthen the shoulders, and improve your aerobic capacity. This a great routine if you’re an advanced athlete or an experienced exerciser and don’t have much time to work out.
These movements are meant to follow one right after the other without any rest. After you have completed all the moves, rest for two minutes and repeat the circuit.
For a serious challenge, keep your rests strictly to two minutes and do a total of three circuits.
For these moves, choose weights that are at least 10 pounds less than what you’d normally use for shoulder presses. If after the first round, you feel this is too light, add 5 or 10 pounds. If you feel you are not finishing your 20 reps, drop 5 or 10 pounds.
For example, I normally do dumbbell shoulder presses with 40-pound weights for 15 reps, but for this routine, I use 20-pound dumbbells.
- Stand with feet shoulder width apart. Lift your two dumbbells up to head height, your elbows should be almost even with your shoulders and your palms should be facing forward. Press for 20 reps.
- Immediately turn the palms so that they are facing each other (neutral grip) and press for another 20 reps.
- Immediately bring the palms back to the shoulders and punch each dumbbell upward at a 45-degree angle across your forehead 10 time each arm.
- Get into a boxing stance and immediately punch each dumbbell as if you were doing a boxing routine. Do 10 reps on each arm for a total of 20 punches.
- Immediately bring the dumbbells down so that your palms are facing your thighs and curl the dumbbells up for 20 reps.
Equipment loan courtesy of Fitness Showrooms NYC
Douglas Taurel is the owner of Taurel Fitness. He’s been a fitness expert and nutrition consultant for over 15 years. He trains triathletes, executives, and performers. Sign up for his healthy recipes and workout tips at TaurelFitness.com and follow him @TaurelFitness
We can trace the history of dumbbells to ancient Greece, where athletes used hand-held weights for certain exercises, probably timed with music.