The Up Down Get-Around
Jill Coleman loves to dance.
She goes high, whereas the other dance-loving friend in our trio, Neghar Fonooni, goes low. What do I mean by that, exactly?
Jill raises her hands high above her head and shakes her shoulders to and fro. It is her signature move.
Meanwhile, Neghar stretches her hands down and out to the sides, also shaking her shoulders vigorously.
It is a sight to behold, and it happens often. And, I’m pleased to say a snippet of this action made it into my wedding video.
With this in mind, I thought it supremely appropriate that I share a workout called the “Up Down Get-Around” out of my new (and mammoth!) conditioning library, Lift Weights Faster.
Below, I’ve laid out a quick, effective and enjoyable circuit called “The Up Down Get-Around” that requires only a couple of dumbbells and the willingness to jump around. (I yanked this baby straight out of my brand-new Lift Weights Faster conditioning manual just for you guys!)
The Up Down Get-Around Workout
Theme: Because You’re a Dancin’ Fool!
Suggested Equipment: Some dumbbells and space to jump and dance.
Time Allotted: Less than 10 minutes!
Instructions: Do three rounds of this circuit as quickly as possible. Take breaks as needed (but try to take them at the bottom of the round).
Double Romanian Deadlift
- Stand tall and grasp two dumbbells so they hang down in front of you against your thighs.
- Keeping your chest up, hinge at the hips and allow the dumbbells to trail down the front of your legs, keeping them as close to your body as possible.
- When you reach the end of the range of motion — typically felt as a stretch in the hamstrings or a change in back position — reverse the movement and stand up.
- Start in a standing position, then bend over until your hands are on the floor (slightly bend your knees if necessary).
- Walk out your hands out across the floor until your body forms a straight line in a plank position. To make the movement more difficult, walk your hands out in front of your shoulders.
- If space allows, take tiny steps forward to bring your feet to your hands. Then, walk your hands back out to a plank and repeat.
- If you’re short on space, walk your hands back toward your feet instead of stepping your feet forward.
Double Hang Clean
- Standing with your feet hip-width apart, grasp two dumbbells so they hang straight down in front of you and rest against your thighs.
- Bend your knees slightly into a partial squat, then explosively extend your hips. Use the power generated by your hips, hamstrings, and glutes to “float” the dumbbells up. (You should pull up only slightly with your arms.)
- As the dumbbells become “weightless” in the air, quickly rotate the elbows underneath so you “catch” the dumbbells in the front rack position at shoulder height.
- Lower the dumbbells back down under control and repeat.
- From a standing position, squat down a quarter of the way to load tension into your the legs, simultaneously swinging your arms just behind your torso.
- Jump as high and as far as possible, leaping at a 45-degree angle from the floor.
- Land as quietly as possible, making sure knees track in line with your feet.
- You can either reset between jumps or explode directly from the landing position into your next jump (if you are able to continue with good mechanics).
Double Push Press
- Assume a racked position with the dumbbells at shoulder height and forearms under the dumbbells.
- Keeping your chest upright, bend slightly at the knees, then immediately reverse the movement and straighten your legs quickly and explosively, using the momentum you gain to move the dumbbells quickly overhead.
- Use the strength of your arms to finish the movement, completely locking the dumbbells out overhead.
- Carefully return the weights to the racked position by keeping your elbows close to the body and repeat.
- Stand tall with your arms at your sides.
- Squat down quickly and plant both hands on the ground just in front of your feet.
- Once you’ve securely planted your hands, quickly hop both feet back to a straight-arm plank position.
- Immediately after your feet touch the ground, hop them back up to your hands.
- Stand up completely and repeat for the desired number of repetitions.
If you’re looking to improve your fitness in creative but productive ways, check out any of the 130 pick-and-choose Lift Weights Faster workouts. Complete with a full exercise glossary that includes written descriptions and photographic demonstrations of over 225 exercises (from classic moves to more unusual ones), a video library that includes coaching on 14 of the more technical lifts, five challenge-workout videos, plus a dynamic warm-up routine, I leveraged my background in magazine publishing to create a clear-cut, easy-to-use resource that you’ll want to turn to all the time.
Plus, every workout is organized by the equipment you have available (bodyweight, minimal equipment, dumbbells, kettlebells, barbells and full gym) and how much time you’ve got — options last anywhere from five up to 30 minutes.
Jen Sinkler, RKC, PCC, PM, USAW, is a longtime fitness journalist who writes for national magazines such as Women’s Health and Men’s Health. A former member of the U.S. national women’s rugby team, she currently trains clients at The Movement Minneapolis.