Gym Equipment sponsored by Rebel Elite Fitness
Decreasing your reps with each set can strengthen results. Prepare to transform in 3… 2… 1…
A reverse pyramid – or countdown – workout format forces you to do the hardest part first, when you’re physically at your peak, says strength-and-conditioning trainer Albert Matheny. Follow this countdown workout from Matheny two or three days a week. Perform five reps of each exercise in order, without resting. Take a short break – 30 to 60 seconds – if needed, then repeat the circuit, completing four reps of each move. Continue until you reach one rep of each move.
You’ll need: A set of dumbbells
Watch one of our staffers perform the moves:
Hold a dumbbell in each hand just above your shoulders, palms facing in, then sit your hips back and bend your knees until your thighs are parallel to the floor. Push through your heels to stand, pressing the weights overhead. Return to start; that’s one rep.
2. Reverse Lunge
Stand with your feet hip-width apart and hold a dumbbell in each hand at your sides. Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees. Push through your left foot to stand, then repeat on the other side. That’s one rep.
3. Renegade Row
Grab a pair of dumbbells and get into push-up position with your hands on the weights and your feet slightly wider than hip-width apart. Brace your core, then bend your right elbow to pull the weight towards your chest, keeping your hips parallel to the floor. Slowly lower the weight back to start, then repeat on the other side. That’s one rep.
4. Spiderman Plank With Dumbbells
Start in push-up position with your hands on a pair of dumbbells and feet slightly wider than hip-width apart. Brace your core, then bend your right knee towards the outside of your right elbow. Pause, then return to start and repeat on the other side. That’s one rep.
Tip: Make it harder: do a push-up between each rep after returning to start.