These compound movements will train mobility and total-body stability as you build strength. Cross-body movement enhances your neurological function. All you need are a pair of dumbbells for a boost for your mind and body at any time, and any age.
Warm-Up
Hip Bridge With Knee Extension
- Lie on your back with your feet, knees and hips in a straight line and your feet flexed, toes pointing up.
- Push your heels into the ground, squeeze your glutes and lift your hips up toward the ceiling.
- Holding the lifted hips position, straighten your left leg out.
- Return to the start position and alternate sides. Both sides equals one rep.
- Perform two sets of eight reps.
Quadruped Kneeling to Standing
- Start on hands and knees with your hands under your shoulders and knees under your hips.
- Bring your right foot forward to the outside of your right hand and rise up to a kneeling position with your left knee on the ground.
- Push your right foot into the ground and stand up.
- Step back with the left leg and slowly return to the start position. Alternate sides. Both sides equals one rep.
- Perform two sets of six reps.
Workout
Single-Leg Hip Press With Back on Bench
- Sit with your back to a bench and extend your arms to either side.
- Keep one leg extended and bend the other knee to plant your foot on the floor.
- Engage your core and squeeze your glutes to press your hips up to the ceiling.
- Lower your hips and repeat, performing six to eight reps on each side.
- Complete three to four sets, resting 90 seconds between each set.
Hinge and Double Arm Dumbbell Pull
- Stand with feet hip-width apart and hold a dumbbell at chest height with both hands.
- With knees slightly bent, hinge forward at your hips.
- Extend your arms to lower the dumbbell and then row one elbow to pull the dumbbell to one side. Lower the dumbbell and repeat on the other side.
- Squeeze your glutes and hamstrings to push your hips forward to return to standing. This completes one rep. Perform 12 reps.
- Complete three to four sets, resting 60 seconds between each set.
Chest Press on Bench
- Lie on your back on a bench, holding a dumbbell in each hand. Extend your arms straight up to the ceiling at chest height.
- Bend your elbows to lower the dumbbells on either side of your rib cage, squeezing your shoulder blades together on the bench, until your elbows are at 90 degrees. Squeeze your pectoral muscles as you press the dumbbells up to the ceiling. Perform six to eight reps.
- Perform three to four sets, resting 90 seconds between sets.
Crossover Step With Overhead Press
- Hold a light dumbbell in each hand, up at your shoulders. Stand with your feet hip-width apart.
- Step forward and across your body with your left foot, and keep your right foot pressed into the ground and your spine long as you reach overhead with your right hand.
- Slowly return to the start position. Repeat on the opposite side. Perform 12 reps.
- Perform three to four sets, resting 60 seconds between each set.
Kneeling Dumbbell Chop
- Kneel on your left knee and plant your right foot forward, holding a dumbbell in both hands at chest height. Your knees should be bent at 90 degrees.
- Raise the dumbbell across your body over your left shoulder. With a smooth, controlled movement, chop it across your body and down to your right hip. Swing the dumbell up to your left shoulder and repeat. Control the movement, allowing your torso to rotate without swinging the dumbbell.
- Perform 12 reps on each side.
- Complete three to four sets, resting 60 seconds between sets.
Lateral Lunge With Cross-Body Reach at Shoulder Height
- Stand with your feet hip width apart.
- Step to your left, and lunge into your left hip as your reach across your body at shoulder height with your right hand.
- Return to the start position and alternate sides. Both sides equals one rep. Complete 12 reps.
- Perform three to four sets, resting 60 seconds between sets.
Model: Rory Santos, 24 Hour Fitness
Photo credit: Image Source, Getty Images; Tom Casey, box24studio.com
