We have a tough one this week in Man Maker Mayhem. This workout is 2 parts. The first part we will be working on the movements that make up the Man Maker. Then we will put them all together and do 2 minutes of maximum effort Man Makers.
Perform 5 rounds; 40 seconds work / 20 seconds rest
DB Front Squats
DB Shoulder Press
DB Renegade Rows
Then, 2 Minutes, Max Effort
How to Perform Man Maker Mayhem
If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
Pick a set of dumbbells, I recommend 15-30 pound range as you will get pretty fatigued by the end of this workout.
You will need a fitness timer that you can set for 40 seconds work and 20 seconds rest for a total of 20 rounds. You will also need to be able to set a 2 minute countdown timer.
Man Makers Decomposed
Begin the workout with front squats, your dumbbells in a front rack position, when the timer sounds to begin perform front squats until the timer sounds to end the work phase.
Rest for 20 seconds.
Starting the shoulder press work phase with the dumbbells racked, begin performing 40 seconds of shoulder presses. When the timer sounds to start the rest, place the dumbbells on the floor in front of you.
Take your 20 seconds rest.
You will begin the renegade row work phase in the push-up position, holding the dumbbells. Alternating sides, row the dumbbells up to your sides, elbows pointing to the sky, and hips stable. Row for 40 seconds.
Then take a knee and rest for 20 seconds.
Last exercise of the round is the sprawl, beginning once again in the push-up position holding the dumbbells. Bring your knees into your chest then move into a squat position, then curl the dumbbells up to your shoulders, return them to the floor and extend your legs back out.
After 40 seconds of work, take your 20 seconds of rest and then begin again. Repeat for a total of 5 rounds.
Set your timer for 2 minutes. Begin standing upright with the dumbbells on the floor in front of you.
At the signal to begin, Squat down and grab the dumbbells. Sprawl, kicking your legs out behind you. Then perform a renegade row on each side. Complete the sprawl movement, bringing your knees to your chest, up to the squat position curling the dumbbells to your shoulders. Stand upright then perform a shoulder press. Squat back down lowering the dumbbells to the floor and repeat for 2 minutes.
Watch the demonstration video below to see these moves performed.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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