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As I age, I’m going to continually improve, not decline - no matter how many candles they put on my cake.
Matter of fact, i’m stepping it up. I’m eating cleaner, i’m training harder - in-fact, i’m exercising more. Do I get banged up - of course i do - but i’d rather be ripped and strong with some aches and pains - than overweight and weak with aches and pains. The clock doesn’t stop ticking for any man.
David Morin from Blue Star Nutraceuticals is running you through a dumbbell workout challenge that will kick your ass year after year and serve as a reminder to keep improving as you age - because age is just a number.
Ready to step out of your comfort zone?
This is the Age Is Just A Number - Dumbbell Workout Challenge! Let’s get it going!
Workout:
For this workout, you’ll do 8 exercises, in linear fashion.
Take your age - that’s the number of reps you will perform for each exercise using 50% of your 1 Rep Max.
For example, if you can Front Squat 200lbs, you’ll use 100lbs for this exercise.
Your goal is to complete the target number of reps taking as little as 10 seconds to rest between breaks until all reps are completed.
Because I’m 44, this means I’ll be doing 44 reps of every exercise, with as few breaks as possible.
You are allowed 2 minutes rest between exercise to catch your breath and rehydrate with AminoFast™
Your goal is to complete this workout in under 35 minutes. So push yourself and keep up the pace.
Alright - time to get this started!
Exercise #1: Dumbbell Front Squats
Hold a dumbbell in each hand at your shoulders, brace the core, keep the knees out, chest up, back straight, and perform a full depth squat going as deep as you can maintaining proper form - then explode up through the heels returning to the starting position, slow controlled eccentric, fast explosive concentric.
Exercise #2: Dumbbell Stiff Leg Deadlifts
Keep your back straight, chest up, push your hips back to get a full stretch in the hamstrings and glutes. Lower the dumbbells, keeping them as close to your shins as possible then contract your hamstrings and glutes to raise the weight back up explosively, maintaining the same angle with your shins throughout the whole movement.
Exercise #3: Dumbbell Walking Lunges
Grab a pair of dumbbells and perform walking lunges. Keep your back knee just off the ground, explode through the heel of the front leg and keep moving constantly until all reps are completed.
Exercise #4: Dumbbell Flat Bench Press
Grab a pair of dumbbells, lie back on a flat bench, retract your shoulders, push the weights straight up explosively, stopping just short of lockout, then lower the weights slowly under control - remember, keep the chest up and constant tension on the pecs. If you don’t have access to a bench, you can perform a floor press - just remember to reduce the weight as necessary.
Exercise #5: Dumbbell Bent Over Row
Keep your upper body parallel with the ground and squeeze your lats and mid back to pull the weight up explosively then control back down. Some body english with this exercise is ok. If you have fat grips, try those out to step up the intensity even more!
Exercise #6: Dumbbell Overhead Press
Setup, feet shoulder width apart - hold a pair of dumbbells at your shoulders, brace the core, squeeze the glutes and drive the dumbbells explosively overhead, then control slowly back down and repeat. Keep these strict and don’t bounce the weight up with your legs.
Exercise #7: Dumbbell Farmer’s Walk
If there’s one exercise every man should do - it’s the farmers walk. Because picking a weight up off the ground is great - but if you can’t move it anywhere, then what’s the point. Grip the handles a little further back from mid-point, use deadlift form to get them up - and then walk as fast as possible. Because this workout doesn’t have reps - double your age is the number of seconds you’ll have to keep walking with the weight on this workout. For example, I’m 44, so I’ll be walking 88 seconds without dropping!
Exercise #8: Dumbbell Burpees
To finish off - we’re going to completely empty the tank, holding a pair of dumbbells while repping out burpees. Drop to the ground in plank position, body straight like a board, hop back to your feet and explode into the air - think speed and explosiveness with these.
Still standing? Congrats on completing the Birthday Rep Challenge - Dumbbell Edition! Way to go!
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