Everyone loves a good heavy day! There’s something very satisfying about moving heavier loads for lower repetitions. But this isn’t your typical “heavy day” where we do 5 sets of 5 and we’re done. Today, we integrate two movements - the dumbbell push press and the front squat. But we don’t stop there - we have a new movement called the “dumbbell bear crawl” performed between rounds of lifting. This movement requires coordination, balance, shoulder stabilization, and core strength complimenting the muscles targeted by the lifts and adding some unexpected intensity!
Movement practice
Take 5-7 minutes to watch the videos, practice the movements, and select your workout weight. Select one set of dumbbells to use for the push press, front squat, and the dumbbell bear crawl. The push press will be what limits the weight selection. This is a heavier weight that you can perform 5 push press repetitions where the movement becomes challenging at rep 3.
Next, watch the video and practice the bear crawl, starting without weight and then adding the dumbbells. If the dumbbell bear crawl is not accessible to you, forego the dumbbells (or use a second, lighter set) and do a simple bear crawl.
Workout
Perform 2 dumbbell push presses, 2 front squats, and a 25-foot dumbbell bear crawl. Then perform 4 push presses, 4 front squats, and a 25-foot dumbbell bear crawl, and so on until you finish the repetition scheme. Your last movement should be the 25-foot dumbbell bear crawl. As the sets get larger and fatigue sets in, break up the sets into smaller sets with a few breaths of rest in between.
A trick to help keep moving efficiently is to make a point to pick up the dumbbells before you really want to at the end of each short rest interval.
For Time:
2 - 4 - 6 -8 -10
Perform a 25-foot dumbbell bear crawl after each round of push presses and squats using the same set of dumbbells used for the lifts. Alternatively, you can perform the bear crawl without weight.
Cool Down
Your core is going to need some love after this workout. Jump-start your recovery with this 15-minute full-body stretch sequence.
Yoga Full-Body Stretches for Tension and Sore Muscles
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This is a great dumbbell complex! I love the bear crawl as a stabilizer exercise.