Dumbbell Hell

An isolated core shoulder and abdominals workout

By Jerry Hamill

1. Find yourself two dumbbells - max 5 kilos each side.

Use a bench / bed / fitball / weights bench or helping friend to steady your legs off the ground. If you’re holding it's by the ankles as in a wheelbarrow position.

Place dumbbells on the floor in a vertical position. So when you grab them with your hands the collars are facing away from your body and towards your feet. So now we have feet up in the air at human waist height as a gauge. Lower yourself in the press up position deep til your shoulders touch the dumbbells and rise back up again.

Complete a set of five slowly and methodically. Ensure your form is perfect in order not to compromise your lower back.

At the end of the set remain upright arms locked!!

The key here is controlling the dumbbells from rolling away and using your core to move them.

So arms locked, straight body, good form, you are going to twist the dumbbells ANTI-CLOCKWISE - (to the left inwards) Once you twist to the left its until the back of your hands are facing away from you.

Now complete another five…

Lock out at the end of the set.

Now,

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