Workout of the Week: Quick Power

DUMBBELL BLITZ WORKOUT

with
JENNIFER BONNER

The Basics:  This dumbbell workout consists of 12 reps, 3-4 rounds with minimal rest in between.

 Dumbbell exercises are great because your don't have to run around the gym from machine to machine.  You can stake out a space a finish your circuit without a ton of room.

WIDE STANCE SQUAT WITH HAMMER CURL:

Hold a dumbbell in each hand, palms facing in. Keeping your close to your torso, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. When you extend the curl back down, squat with your weight in your heels, butt back as if sitting down. This motion should all be fluid lowing your lower body as you lower the weights, coming to standing as you raise the weights. The weight should not feel light like you could curl forever. You should feel fatigued after 12 reps. If you are not feeling any fatigue, raise your weight!

LATERAL LUNGE WITH CRUNCH: 

 Starting with and engaged core. Lift your left arm up toward the sky, step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible. Push off and bring your right up and center with the knee at a lifted 90 degree angle. As you bring your need to hip height bring your elbow to your knee in a crunch.  Finish all reps on this side, and repeat on left side to complete one set.

 SQUAT CRUNCH:

Start with a wide stance with toes pointed out. Hold the dumbel horizontally with both hands. Bend your knees over your toes, coming into a squat with your thighs almost parallel to the floor. As you straighten your knees to stand, lift your right knee while bending to the right to bring your right elbow and knee together, doing a side crunch. Straighten your spine as you bring your right foot to the floor, and bend both knees, coming into a sumo squat. This completes one rep.

 DUMBBELL JUMPING JACKS:

Holding one dumbbell with both hands, close to your chest with feet together. Explode into a jumping jack raising your arms to the sky. Pop everything back to the starting position. 12 reps.

Jennifer Bonner is a trainer at Wicker Park.