420-Rep Dumbbell and Skipping Session Delivers Mind and Muscle Gains

Combining a race against the clock and 420 total reps, this workout results in a quad pump like no other. Better still, all you’ll need is one dumbbell and a skipping rope to bolster your lower-body muscle and cardio efforts.

The workout programmed by Rich Froning and the team at Mayhem Athlete, in preparation for Battle Cancer events, is in their own words ‘a race between your shoulders and legs to see which one hurts worse’. The Battle Cancer events aim to make a difference in the fight against cancer and take place in cities across the world.

Grab a dumbbell and chip away at the reps with as little rest as possible.

The Workout

For time:

100 Single or Double Unders
50 Air Squats
80 Single or Double Unders
40 Dumbbell Goblet Reverse Lunges
60 Single or Double Unders
30 Dumbbell Goblet Squats
40 Single or Double Unders

20 Dumbbell Goblet Reverse Lunge + Squat (L+R+Squat =1)

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Single or Double Unders

If you haven’t nailed your double unders, you can complete single unders for this portion of the workout. For double unders, start by jumping higher than you usually would, and swing the rope twice under your feet before you land. Keep your arms tucked in close to your torso and make sure the majority of the work comes from your wrists.

Mayhem Athlete recommends: ‘Let’s aim to do 2 sets on the 100, 2 sets on the 80 and then if your shoulders allow you, unbroken on the 60 and 40. This is my recommended strategy to save your shoulders early by planning breaks.’

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Air Squats

Standing tall, keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor.

Mayhem Athlete recommends: ‘Bust these out. It’s the best your legs will feel for the rest of the workout.’

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Dumbbell Goblet Reverse Lunges

Hold the dumbbell close to your chest. Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg.

Mayhem Athlete recommends: ‘These are meant to be alternating! Just kiss that back knee to the ground. Every single lunge counts as a rep. Four sets of 10 is a good idea.’

goblet squat

Dumbbell Goblet Squat

Hold the dumbbell close to your chest. Sink your hips back and descend into a squat. Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.

Mayhem Athlete recommends: ‘Even if you can at this point, I don’t recommend going unbroken on these. Save your shoulders for the last round where you have lunges and squats together.’

squat lunge

Dumbbell Goblet Reverse Lunge and Squat

Hold the dumbbell close to your chest. Step backward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg. Once you have completed the lunge on each side, step back with your feet a little wider than your hips and sink into a low squat to finish the rep.

Mayhem Athlete recommends: ‘Aim for big sets here. We are almost done for good. one rep is a reverse lunge left leg, reverse lunge right leg and then a squat.’

You can become a Battle Gym partner, support cancer charities around the world and have access to exclusive training programmes, events, and merchandise here.

Headshot of Kate Neudecker

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.

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