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Add some dumbbells to your fitness routine and build some metabolism-boosting muscle while toning your entire body.
Directions: Warm up with five minutes of light cardio, then repeat each three-exercise circuit three times.
Test yourself with this 15-minute arms workout from Anna Kaiser, the woman who gave SJP the best arms in the business.
The dumbell snatch is not an exercise you will see in most gyms, but it develops great explosive strength and speed.
The dumbbell snatch is a version of the Olympic lift, the snatch, performed with a dumbbell in one hand. The dumbbell snatch is a full body movement and most of the major muscle groups come into play, particularly legs, shoulders and core. Olympic lifts are a lot easier if you can get your head around the idea of dropping under the weight. It’s a bit weird at first getting the timing right, but once you get it, you see how effective it is. Take up a squatting position with your feet slightly more than shoulder width apart, toes slightly turned out for stability. You can either start with the dumbbell on the floor or in the ‘hang’ position, with the dumbbell a couple of inches off the floor. Whether you start with the weight on the floor or in the hang position, your arm should be straight but not stiff and locked-out.
When you start the pull, drive upwards powerfully with your legs and thrust your hips forward.
By the time the dumbbell has reached your chest, your legs are practically fully extended and your hips are coming forward. In the picture above, you can see that because I have squatted again, my body is practically in the same position that I started, only now the weight is above my head. When you see Olympic weightlifters perform this move with a heavy barbell, they drop into a deep squat for the catch.
Having completed the overhead portion of the exercise, you can either return the dumbbell to the hang position or return it to the floor before the next rep. If I am using a slightly lighter weight for explosive power and conditioning, I return to the hang position and do the next rep with the same arm. If I am using a heavy weight, I return the dumbbell to the floor and swop arms for the next rep. Ross Enamait has a great conditioning routine incorporating the dumbbell snatch called Magic 50.

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While doing the one arm dumbell snatch, I hurt my lower back on the right side…using the left arm. This item will be sent through the Global Shipping Programme and includes international tracking.
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By clicking 1 Click Bid, you are agreeing to buy this item from the seller if you're the winning bidder. We leave no muscle untouched with this workout, so grab a set of dumbbells between five and 25 pounds.
Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger. The female athlete in this clip is lifting a fairly heavy weight and she really stomps the jump well. It is good fun and very rewarding to be able to pick a weight off the floor and have it locked out over your head in one smooth movement. Sometimes I go for a maximum set, but with a lighter weight and higher reps it is also an incredibly effective conditioning tool.
When you first pull the weight off the floor, most of the work is being done by your legs, which are driving upwards.
The dumbbell is positioned between your legs, as close to the body as you can manage without damaging any important bits!

This gives you the momentum you need to lift the weight – you don’t have to deliberately pull it up with your arm.
If you must take some form of supplement or pill to enhance your chances of weight loss, the best weight loss pills include protein supplements, vitamin supplements, and amino acid constructs. Find out more about your rights as a buyer - opens in a new window or tab and exceptions - opens in a new window or tab. You've read and agree to the Global Shipping Programme terms and conditions - opens in a new window or tab. Import charges previously quoted are subject to change if you increase your maximum bid amount. Better yet, grab two sets — so you can challenge yourself on a few of the moves with heavier weights. It is easier to learn and perform than the barbell version, and people are more likely to have access to dumbbells than to barbells so it can be used in a variety of situations. And since it requires such energy and involves the whole body, I often use it as a warm-up exercise when doing heavy weight training. Once your legs have fully extended, the weight has probably come up to your chest and at that point you squat down very quickly so that your body is now under the weight and driving upwards again.
The main advantage of this position is that you don’t have to squat quite as low at the start. The dumbbell has travelled up with the momentum of the initial push, and you want to ‘catch’ the weight before it succumbs to gravity and falls to the floor. If you reside in an EU member state besides UK, import VAT on this purchase is not recoverable.
Import charges previously quoted are subject to change if you increase you maximum bid amount. If you don’t do this, it’s your arms and shoulders that will be doing the lifting, when really you need to make use of the big muscles in your legs to do the donkey work.
As soon as you are underneath it, drive upwards again and lock out the arm above your head. The ‘stomp’ down helps you to drive up more powerfully and – if you land with your legs a bit wider – increases your stability when you ‘catch’ the weight. Often you will find that if you can’t lift a particular weight, squatting lower will make a difference.

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