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Running and Dumbbell CrossFit Workout

Burn Fat and Tone Your Body (Mostly Your Butt) With This CrossFit Workout

Jun 27 2018

When I walked into my CrossFit box and saw this workout posted, I thought to myself, "This doesn't look so bad. Just running and some dumbbell moves." Famous last words. I should have remembered that the workouts that look the easiest on paper are usually the ones that destroy me. And I was right. I was floored by how only four exercises could work me so hard, leave me huffing and puffing, and my muscles burning. My ass was completely kicked in just 20 minutes!

My coach Jade Jenny, owner of Champlain Valley CrossFit gave us a little advice before tackling this workout. He said to either focus on using medium-weight dumbbells so you can really push your pace and do your reps unbroken, or use heavier dumbbells if you want to increase your strength. I used 15-pound dumbbells, and fell to the ground by the end that felt plenty hard enough for me.

The Workout

Directions: After warming up with five minutes of dynamic moves, complete the workout ahead, then take a one-minute rest. Repeat this five times.

21 dumbbell push press
100-meter run
15 dumbbell squats
100-meter run
9 dumbbell thrusters
100-meter run

For reference, it took me about 30 seconds to run the 100 meters, running at a moderate pace. You could certainly sprint to make this workout even harder.

Keep reading to learn details on how to do each of the dumbbell moves.

Image Source: POPSUGAR Photography / Kathryna Hancock

Push Press

  • Hold a dumbbell in each hand just above the shoulders, palms facing in.
  • Bend the knees slightly and as you straighten your legs, use the force from your legs to press the dumbbells above you, straightening the arms.
  • Bend the elbows coming back to the starting position to complete one rep.
  • Do 21 reps.
Image Source: POPSUGAR Photography

Dumbbell Squat

  • Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
  • Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
  • Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
  • Do 15 reps.
Image Source: POPSUGAR Photography

Dumbbell Thrusters

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing.
  • Perform nine thrusters.
Image Source: POPSUGAR Photography

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