Dumbbell Goblet Squats
This Christmas countdown workout starts with the dumbbell goblet squat.
Begin holding one dumbbell vertically in front of your heart’s center.
Straighten your arms fully before performing another rep.
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Hold the weights straight up above you with your arms fully extended.
Pull your shoulder blades back and down into the bench as you lower the weights down to your chest.
Resist on the way back up, maintaining tension in your lats.
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Let your shoulder blades come up at the top of the motion so that you feel a solid stretch.
Step forward with one leg, and firmly plant your foot on the ground.
Then, lower yourself using control until your back knee gently touches the floor.
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Walk forward with the other leg, and repeat.
Complete three sets of 12 reps for each leg.
Dumbbell Hammer Curls
Last but not least, let’s finish up with dumbbell hammer curls.
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Grab a set of dumbbells with a neutral grip, making sure both hands are facing each other.
Squeeze hard at the top, then resist on the way back down.
Complete three sets of 10 to 12 reps.
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