We believe that a workout should always work by you, never against you. Complex movements or convoluted structures are just impediments to getting going, sweating and getting in the shower. You need simple and hard work.
This dumbbell workout from Scott Britton and Dan Tai has options for the less experienced and the more ambitious among us. You’re going to be doing dumbbell burpee deadlifts or dumbbell deadlifts, front lunges or regular dumbbell lunges, then devil presses or half devil presses. You can stick to one version or another, or mix up the moves, adjusting the weight you use to suit your strength and fitness level. Watch Scott and Dan go over the moves and read Scott’s tips below. Then look for the full workout details at the bottom.
HEATING
The first element of this workout has to do with warming up. So, considering you’re going to be doing a lot of hinges, we want to make sure you really stretch your hamstrings and lower back. A perfect way to do this is pigeon pose, so spend some time on each side.
DEADLIFT WITH BURPEE
I suggest you approach these, so that your left foot comes up to your left hand, and on the next rep, alternate your right foot with your right hand. If you jump and try to raise the dumbbells on your toes, you will put too much pressure on your back. Instead, get comfortable and ready, then deadlift hard with your hips pushed up.
lunges
Due to the volume of lunges, we suggest that you do not “walk” forward. Do alternating standing lunges. You can do them forward or backward. The striker is going to be stronger, in general. If you go for the full Rx version and get on the front rack, try placing the dumbbells behind your head, so you can keep your elbows high. Ideally, you don’t want to break them, as it’s hard to pick them up and start over.
DEVIL PRESS
It’s always tricky, but if you think about the first stage of standing burpees, you’ll want to step back, rather than jump with both feet. This time, when you lift your back foot, you’re going to swing the weights overhead. You do No you’ll want to put pressure on them, as your shoulders will be exhausted from the first two moves.
STIMULATION
A good strategy, as you can see in the video, is to step forward when you’ve completed a move. This will give you a natural break, so count down from 10 before starting the next move. This is a workout where you always want to keep moving, so you don’t want to be resting mid-set. Take short breaths between moves and you’ll be able to go without interruption.
TRAINING FOR BEGINNERS
9 rounds of:
1) Dumbbell deadlift x9
2) Dumbbell lunge 6x
3) Half Devil Press x3
INTERMEDIATE TRAINING
9 rounds of:
1) Dumbbell deadlifts and burpees x9
2) Front lunge with dumbbells 6x
3) Devil Press x3
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