A workout originated from one of my idols, Mark Twight. It’s one of the best metcon’s all-around because it requires every muscle group, and has a large range of motion. All you need is two lighter dumbbells and your big girl pants. You can move up to a slightly more challenging weight later, but the purpose isn’t to go heavy.
Begin, with your feet shoulder width apart and the dumbbells at your side.
Jump back into a plank position, while holding onto the dumbbells.
Do one push-up (modified push-ups are fine).
As you come back to the plank position, do a row with one arm.
…and then the other arm.
Tuck your knees to chest as you get in a frog like position (you can walk your legs in until you’re used to the motion.)
Tuck your dumbbells to your shoulders and front squat as you stand up.
Rise up into a shoulder press.
You do not let go of the dumbbells throughout the entire range of motion. Start off doing these in smaller sets, until you get used to all of the movements. Then, like always, challenge yourself to sets that will push you. The best/worst thing I’ve ever done with these is 100 in as few sets as possible. Remember, just like everything else, they give back what you put into them. Enjoy the Man-Maker!