Grab a set of dumbbells and get ready to be sore! This workout is a continuous workout of three exercises in a reverse pyramid formation. In other words, you'll perform 10 repetitions of each exercise, then nine repetitions, then eight, seven, six, five and so on, all the way down to one repetition of each exercise. The whole series takes about eight to 10 minutes, depending on your strength, but if you happen to finish early, reverse the pyramid and start working your way back up in repetitions.
If you can't perform the whole pyramid in 10 minutes, no worries! Simply do what you can in 10 minutes, and then try to beat your score the next time you do the workout.
Start in a push-up position — balanced on your palms and knees, your body forming a straight line from your head to knees. If you'd like, grip a dumbbell in each hand to help take the pressure off your wrists. Bend your elbows and lower your chest toward the floor, reversing the movement when your elbows form a 90 degree angle. Press yourself back up to start.
Kneel on the ground and hold a dumbbell in each hand. Tip forward at the hips, leaning your torso forward, but keep it straight and tight. Allow your arms to hang down from your shoulders, your palms facing inward. In a single movement, bend both elbows and draw the dumbbells up toward your chest as you squeeze your shoulder blades together. When you've pulled them as high as you can, reverse the movement and lower them back to start.
Start in a crab walk position on the ground, balanced on your palms and feet, your body forming an "M." Bend your elbows backward behind you and lower your torso toward the floor. When you've lowered yourself as far as you can, press through your palms and extend your arms back to start.
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