![]() ![]() "I'm bringing the dumbbells in close to my body to accentuate the triceps, but I also get the chance to squeeze my hands in as much as I can, so I get that extra engagement of the chest," he says. ![]() After this, he goes into the dumbbell squinter lunge for 40 seconds, a variation which involves stepping backwards and tilting his torso forward at the bottom of every rep.Īfter another 20 second rest and set of death marches, Cavaliere works the upper body in the third round with a close-grip dumbbell pushup. He starts the second round with another 5 reps on each arm of the death march. Cavaliere performs this for 40 seconds, then rests for 20 seconds. Round 1 consists of the death march, followed by a dumbbell thruster, which hits the shoulders, the upper chest, the triceps, and the legs. (This move can also be done in place as a more traditional renegade row if space is limited.) Perform 5 reps on each side, before going into the next move. Beginning in a pushup position with a dumbbell in each hand, you then "walk" by rowing each dumbbell to travel forward. If you want to fatigue the muscle, you can go as high as 20 reps. As for repetitions, with the lighter weights, you can use the standard 8-12 reps. Select one of each type of exercise and aim to complete a set 2-3 times each workout. The routine is designed to be suitable for any fitness level for beginners, Cavaliere recommends using a pair of 10-pound dumbbells, 30 pounds for intermediate level, and 50 pounds for people who are more advanced.Įach round starts with a variation of the dumbbell pushup crawl: the dumbbell death march. The Low-To-High Face Pulls, Bodyweight Back Widows, and W Raise are all light weight or bodyweight exercises. ![]() He devised a workout that can be completed in 20 minutes or less, consisting of moves that combine bodyweight and dumbbell exercises. believes it's possible to get the exact same results in a home workout that you would in a gym. Training at home with limited access to equipment can make it harder to push yourself in a workout, but Athlean-X's Jeff Cavaliere C.S.C.S. ![]()
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