If you’re ready for a challenge, then the Man (or Woman) Maker is for you. This intense series of strength-building movements works every muscle in the body and gets your heart pumping. All you need is a set of dumbbells (8 or 10 lbs.) Take your time executing the movements. Focus on keeping good form and balance to prevent injury.

Here’s how to do it:

  • Stand tall with the dumbbells at your sides. Step or hop into a wide-leg plank. Your hands should be directly under your shoulders and your body should be in a strong, straight line from the crown of your head to your toes.
  • Do one push up. While still in a plank, lift your right arm and row your elbow back to meet your right hip. Hold the row momentarily and squeeze your shoulder blade. Return the weight back to the floor. Repeat the row on the left side.
  • Step or jump your feet together to meet your hands. While bending your knees, lift the weights as if you are lifting two suitcases. Return to standing with the dumbbells at your sides.
  • Curl the weights up to the shoulders then press up over your head. Press the shoulders down away from your ears. Keep the weights up over your head.
  • While holding the weights up overhead, step the right foot forward into a lunge. Make sure your knee is aligned with the ankle, creating a 90-degree angle with both legs. Push back from your right heel to return to standing. Repeat the lunge on the other side. Bring the weights back down to your sides.
  • Repeat this series of movements 10 times. Don’t forget to stretch when you’re done!
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