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EXERCISE

ROUGH TRACK TRIATHLON

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Exercise Videos: Dumbbell Workouts

Workout 1
One-arm snatch (two legs)

September 2007

Get into a squat with a dumbbell in your hand. Explode up through your legs, raise the dumbbell above your head, then drop down beneath it before squatting up to a standing position.

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WORKOUT 1

Split deadlift

Take a step forwards, supporting your body weight with your front leg. Push up with your back leg and tip forwards from your hips, allowing the weights to come down.

Demo | Reps

Shoulder press

Hold the dumbbells with your palms facing forwards and your hands directly above your elbows at around ear-level.

Demo | Reps

Dumbbell lunge

Stand in a neutral position, take a step forwards, decelerating the weight and lunging down.

Demo | Reps

Bent over row

Tip forwards at the hips, stick your bum out and let the dumbbells hang down beneath your shoulders.

Demo | Reps

Russian twist

Get into a neutral stance, hold the dumbbell lightly between the two hands and rotate to one side keeping the chest lifted.

Demo | Reps

Dumb-bell squat

Hold the dumb-bells out by your side with your arms outstretched. Stick your bum out and brace your abs, gently activating the movement from the knees.

Demo | Reps

One-arm snatch (two legs)

Get into a squat with a dumbbell in your hand. Explode up through your legs, raise the dumbbell above your head, then drop down beneath it before squatting up to a standing position.