Start standing with a dumbbell in each hand, then lower into a squat and place the dumbbells on the floor.
Jump or step your feet back into a plank position with hands on the dumbbells.
Perform a push-up, then row the right dumbbell to your hip, lower it, and row the left dumbbell.
Jump or step your feet forward between the dumbbells, returning to a squat position.
Clean the dumbbells to your shoulders as you stand, catching them in the front rack position.
Press both dumbbells overhead to full extension, then lower them to your sides and repeat.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 3-5 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 5-8 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |