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To perform the dumbbell chest-supported row, adjust a bench to a 45-degree angle and lie face down with a dumbbell in each hand. Let your arms hang straight down, palms facing each other. Pull the dumbbells up toward your hips, squeezing your shoulder blades together at the top of the movement. Lower the dumbbells back to the starting position in a controlled manner. Ensure your back remains flat and your movements are steady to engage the targeted muscles.
Complete five rounds of the following: Knock out eight kettlebell swings, followed by 15 seconds of rest. Rest for 2:00 before moving to the next exercise.The dumbbell thruster is a highly efficient exercise that combines a squat and an overhead press, engaging multiple muscle groups simultaneously. This exercise targets the legs, glutes, shoulders, and core, making it an excellent choice for building strength and improving cardiovascular fitness.
Complete five rounds of the following: Knock out eight med ball front slams, followed by 15 seconds of rest. Rest for 5:00 before repeating the circuit. You may complete this circuit one to three times. To perform the barbell RDL, stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip. Keep your knees slightly bent, hinge at your hips, and lower the barbell toward your feet, maintaining a flat back and engaged core. Lower the barbell until you feel a stretch in your hamstrings, then return to the starting position by extending your hips.
To perform the kettlebell front rack step-up, hold a kettlebell in the front rack position with your elbow close to your body and the weight resting on your forearm. Stand before a bench or step and place one foot on the step. Drive through your heel to step onto the bench, bringing your other foot up to meet the first. Step back down with the same leg and repeat on the other side.The alternating kettlebell row is an effective exercise for targeting the upper back, biceps, and shoulders.
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