The ManMaker (sorry ladies, I didn’t invent the title) is the only exercise in this episode that actually requires equipment – in this case a set of dumbbells. To do this exercise, get into a push-up position with one hand on either dumbbell, then do a push-up. Next, row with one dumbbell, then row with the other dumbbell. Stand quickly (also called a “clean”) and place both dumbbells on your shoulders, then do a front squat followed by an overhead press.
Return the dumbbells back to their starting position to complete that repetition and get ready for the next repetition. To maximize your results, choose a weight that makes it difficult for you to complete 10 repetitions of the ManMaker. Just 10 repetitions of this potent move can be used for a fast, 5 minute, full body, fat-burning workout!
This exercise will not only improve your core and upper body strength like a regular push-up, but also will also increase your agility and flexibility – and it doesn’t actually require you to be a professional breakdancer.
Start in a bridge position with your bellybutton facing the ceiling and your weight supported on your hands and feet. Then “flip” to one side or the other, keeping one leg off the ground, and do a push-up. Then “flip” again back to the bridge position.
3: Sox Squat
Excellent for forcing your body to attain proper posture, open up shoulder and chest muscles that get notoriously tight when you’re sitting at a computer, and also work nearly every muscle in your body.
Start in a standing position with your shoulder blades squeezed back and your arms overhead and bent at a 90o angle. Then drop down into a seated, squatting position. Next stand and slowly straighten your arms as you stand. The most important thing to do during a Sox Squat is to keep your shoulder blades squeezed back and your butt back behind you. Try 10 Sox Squats, and to make them even more difficult, stand facing the wall with your toes up against the wall as you do the exercise, which will force you to keep your weight behind you