This Total-Body Strength Move Will Make You Feel Like a Total Badass

by | Oct 16, 2017 | Workouts

By Korin Miller; Photography by Freepik

Prepare to meet your (wo)manmaker.

When it comes to getting fit, strength is obviously key. And while there’s plenty of workouts and exercise routines out there to help sculpt your whole body, we’ve got an amazing move that will take your strength to the next level.

It’s called the (wo)man maker, and it’ll give your muscles a serious workout, according to Melody Scharff, NASM certified personal trainer at Phitting Room in New York City. It’ll also burn kilojoules like there’s no tomorrow. That’s because this move combines a few different moves—the pushup, which targets your chest and triceps; a row, which strengthens your back; a jump, which lights up your quads and glutes; and finally a curl to press, which works your shoulders. And of course, you’re working your core and cranking up your heart rate the entire time.

READ MORE: This 3-Move Workout Torches Kilojoules AND Tones You All Over

Want to try this multi-functional move for yourself? All you need for this is three sets of weights—light, medium, and heavy. Here’s how it works:

> Hold your dumbbells and put yourself into a plank position, bracing your arms on your weights.
> Then, do a pushup.
> When you come back up, do a renegade row with each arm, pulling your dumbbell back to chest level before lowering it again.
> Then, jump your feet in and stand up, while still holding your dumbbells.
> Curl your weights up and press them above your head.

READ MORE: 5 Workouts That Burn More Kilojoules Than A Spin Class

Repeat this sequence for 10 reps with the lightest weight, five to seven with the medium weight, and three to five with the heavy weight. Melody uses this as a warmup but you’ll definitely get results if you add the (wo)man maker to your go-to strength-training routine!

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