This full-body beat down comes to you courtesy of NYC trainer Courtney Paul (you might recognize him from Bravo’s reality show Work Out New York or our Trainer Talk video series where he answers your burning fitness questions, like how to get a toned butt). He’s known for packing a tough strength-training workout in with just some dumbbells and a bench—and this workout that the #ShapeSquad did on Facebook Live was no exception. Even if you missed it in real time, you can join in for some of the sweaty fun.
How it works: Grab some dumbbells (a pair of challenging weights, and some lighter ones in case you need to swap). Follow along with Courtney in the video and your arms and legs will be feeling like Jell-O in record time.
A. Stand with feet wider than hip-width apart. Bend knees to place hands on floor. Take three steps forward with hands until in high plank position.
B. Take three steps backward with hands to return to feet, and stand tall. After 30 seconds, add an elbow plank after crawling out to the high plank position. Continue for another 30 seconds.
A. Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
B. Push back up to high plank position. Continue for 30 seconds.
A. Start by sitting on the edge of a bench or chair, hands on the edge, fingers facing your body. Keeping shoulders back, engage core and upper body to lift butt off chair/bench.
B. Inhale and slowly bend your elbows at least 90 degrees. Pause, then exhale and straighten your arms back to starting position. Keep chin parallel to the ground. Continue for 30 seconds.
1A. Biceps Hammer Curl with Lunge
A. Hold a pair dumbbells by sides. Curl them up to shoulders, palms facing in, then slowly lower back to starting position.
B. Step forward into a lunge with the right foot so that both knees form 90-degree angles.
C. Hold the lunge, and perform another biceps curl. Push off right leg to come back to starting position. Continue for 30 seconds.
1B. Lunge Hold with Curl and Press
A. Holding the right leg lunge, curl dumbbells toward shoulders, palms facing in.
B. Press dumbbells overhead until elbows are by ears, keeping palms facing in. Slowly reverse the movement. Continue for 30 seconds.
1C. Triceps Dips with Weight
A. Perform triceps dips as described above, but holding one dumbbell vertically between knees. Continue for 30 seconds, then hold the lower position and pulse for 30 seconds.
Repeat exercises 1A and 1B on the left side.
2A. Skull Crusher
A. Lie faceup on a bench or the floor, holding dumbbells directly above shoulders, palms facing in.
B. Inhale and bend elbows to 90 degrees, lowering dumbbells over face. Exhale and squeeze triceps to bring dumbbells back to starting position. Make sure elbows stay directly over shoulders. Continue for 30 seconds.
2B. Skull Crusher to Shoulder Press
A. Perform three skull crushers, then hold weights in toward chest, and crunch torso up to sitting.
B. Stand up and perform three shoulder presses. Squat down and sit on the bench to repeat. Continue for 30 seconds.
3. Chest Press
A. Lie faceup on bench or floor, holding dumbbells directly above shoulders, palms facing toward feet.
B. Inhale and lower dumbbells to chest, elbows going wide, forming a 90-degree angle between forearm and biceps. Exhale and press dumbbells back to starting position.
C. After 30 seconds, hold left weight over chest. Perform two presses only on the right side, then one press with both hands. Continue for 15 seconds, then hold both arms at the bottom of the movement and pulse for 10 seconds.
D. Repeat on the opposite site, performing single-arm presses with the left arm. Continue for 15 seconds, then hold both arms and the bottom of the movement and pulse for 10 seconds.
4. Standard Biceps Curl
A. Sit on the edge of a bench or chair, holding dumbbells by sides with palms facing forward.
B. Curl dumbbells toward shoulders so that palms are facing shoulders at the top.
C. Continue for 10 seconds, then hold at the top for 10 seconds. Repeat three more times.
5A. Right-Side Triceps Kickback
A. Start by standing over bench or chair with one foot on either side, dumbbell in right hand, palm facing in. Hinge at the hips and place left hand on bench, keeping core tight, back straight, and shoulders and hips square. Pull right elbow up so that triceps is parallel to the floor.
B. Keeping upper arm stationary, exhale and squeeze triceps to lift the weight until the arm is fully extended and weight points toward ceiling. Hold for one second, then inhale and lower back to starting position. Continue for 30 seconds, then hold in an extended position for 5 seconds.
5B. Overhead Triceps Extension
A. Stand with feet hip-width apart, holding dumbbell in right hand directly overhead, palm facing in. Keep core tight and chin parallel to the floor.
B. Inhale and slowly lower the dumbbell behind head, keeping upper arm stationary and elbow pointed toward the ceiling.
C. Exhale and squeeze triceps to raise dumbbell back to starting position. Continue for 30 seconds.
5C. One-Arm Shoulder Press with Squat
A. Stand with feet hip-width apart, holding dumbbell in right hand with upper arm parallel to the floor and forearm forming a right angle with palm facing forward. Keep core tight and chin parallel to the floor.
B. Exhale and press dumbbell overhead so that wrist is directly over shoulder, palm still facing forward. Continue for 30 seconds.
C. Holding dumbbell in racked position next to right shoulder, squat down onto the bench or chair. Push through heels to stand, then perform a shoulder press. Continue for 30 seconds.
Repeat exercises 5A, 5B, and 5C on the left side.
Bonus Burnout: In-Out Squat Jumps
A. Start standing over the bench with one foot on either side. (No bench? Perform this same movement on the floor.)
B. Squat down to sit on the bench, then push through heels and explode up, jumping to land with feet together on top of bench.
C. Jump feet back down to either side of bench, and squat down to repeat.
Do AMRAP for 30 seconds. Then hold a squat for 10 seconds, and pulse. Do AMRAP in-out squat jumps for another 15 seconds.