DB Reverse Burpee to Alt. DB Around the Core
- Duration: 00:00:19
Body Part: Lower Back, Middle Back, Forearms, Deltoids, Trapezius, Latissimus Dorsi, Triceps, Obliques, Glutes, Calves, Quadriceps, & Hamstrings
Equipment: Single Dumbbell
Difficulty: Expert
1. Stand with your feet shoulder-width apart and a slight bend in your knees. Hold DB directly in front with a slight hinge forward. Your chin should remain tucked throughout the movement.
2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your ribs should be down and your pelvis should be slightly tucked.
3. Bend your hips, knees, and ankles to lower yourself into a deep squat. In a fluid motion, lower yourself all the way to the ground and roll backward, bringing your knees to your chest and the DB behind your head. Roll backward until your upper back and shoulders contact the ground. DB should tap the ground behind you.
4. Swing the DB forward while using your and its momentum to quickly roll forward to begin to stand on your feet and push to standing. Do not cross your feet.
5. Rotate the DB around your core from one side to the other.
6. Repeat and alternate which side you rotate the DB around your core.
Equipment: Single Dumbbell
Difficulty: Expert
1. Stand with your feet shoulder-width apart and a slight bend in your knees. Hold DB directly in front with a slight hinge forward. Your chin should remain tucked throughout the movement.
2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your ribs should be down and your pelvis should be slightly tucked.
3. Bend your hips, knees, and ankles to lower yourself into a deep squat. In a fluid motion, lower yourself all the way to the ground and roll backward, bringing your knees to your chest and the DB behind your head. Roll backward until your upper back and shoulders contact the ground. DB should tap the ground behind you.
4. Swing the DB forward while using your and its momentum to quickly roll forward to begin to stand on your feet and push to standing. Do not cross your feet.
5. Rotate the DB around your core from one side to the other.
6. Repeat and alternate which side you rotate the DB around your core.
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