Dumbbell Squat Lunges Jump Complex
A dumbbell complex that chains squats, a squat jump and a lunge without putting the bells down; the legs never rest within a round.
How to do it
Setup
Feet hip-width, a light dumbbell in each hand at the sides, chest up.
Steps
- Squat with the bells at the sides and stand.
- Squat again and jump from the bottom, landing softly on the whole foot.
- Step into a lunge, drive back to standing and start the next round.
Common mistakes
Bells too heavy to jump with: the complex is light by design. Landing stiff-legged: bend the knees and hips to absorb it. Knees caving in the squat or the lunge: keep them over the toes.
Breathing
Exhale on each drive up and on the jump, inhale on the way down.
