TARGETS: Total body
EQUIPMENT: Dumbbell
Grab a dumbbell and hold it in the middle with one hand in front of the other. Set your feet shoulder-width apart.
Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs. Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level. You aren’t using your arms and shoulders to raise the weight; the momentum of your hip thrust should swing the dumbbell upward. At the top of the movement, contract your core, glutes, and quads as hard as you can. Imagine your body is in a vertical plank position. Then allow the weight to swing back between your legs, and repeat.
