Workout Routines

Real Man's Cardio Workout

Train like a truck-pulling, barrel-chested strength athlete... and get conditioned and ripped while you're at it.

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How to Do Dumbbell Cleans

Dumbbell Clean and Jerk

This two-part Olympic lift is usually a low-rep exercise, but here you're going to use lighter weight and higher reps. "Your heart rate can really get elevated with these," Sandler notes. "Look at this as a whole-body movement rather than as a muscle-building exercise."

Setup

For safety, Sandler advises using dumbbells instead of a barbell. Perform 15 reps, but select a weight with which you can complete at least 30-40; you shouldn't reach a point of fatigue, as that could compromise form and lead to injury.

Form

Squat down to grasp the dumbbells with a neutral (palms-in) grip, your arms straight. Keep your back slightly arched and your chest up and out. Lift the dumbbells by forcefully straightening your knees and hips, rising onto your toes and keeping the dumbbells close to your shins. As your knees, hips and ankles reach full extension, shrug your shoulders and flex your elbows to "flip" the dumbbells up to shoulder level. At the same time, flex your knees and hips into a quarter-squat position. Once the dumbbells are in front of your shoulders, stand all the way up. Slightly bend your legs, then extend them to forcefully drive the dumbbells straight overhead, rotating your palms forward. Once you reach the top, lower the weights to shoulder level and squat down to lower the weight. Repeat for reps.

The Workout

Do five sets of 15 reps with 30 seconds of rest between sets; work up to 10 sets.

Calories Burned

150-300 (5-10 sets)

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