Dumbbell Finisher with Joe Holder | The Closer | Nike

Dumbbell Finisher with Joe Holder | The Closer | Nike


– What’s up y’all I’m Nike Master Trainer, Joe Holder and I’ve got
a great dumbbell finisher for you today. Now, this is a little bit different, and a little bit more difficult, but I know you can handle it. We’re gonna be using dumbbells
instead of just body weight. So the equipment that you’ll
need are light to moderate weight dumbbells as well as a yoga mat. Now with this, we’re
gonna have five key moves for 10 total reps overall. Okay? And what those key movements
will be we’ll have the line floor press, then we’ll go into the renegade row or plank row. Then we’ll stand up on our
feet we’ll hit a reverse lunge. Then we’ll go into a runner’s
deadlift, and then we’ll go into a squat thruster. So we’re gonna get into it. So, start on your back. You have these moderate dumbbells. You have your yoga mat if you
need it or any type of mat, but it’s not obviously
necessary if you’re just comfortable laying on the ground. So, we’ll get a nice set up. Those feet stay grounded. Your body is one unit, right? So we’ll use the floor as a base. Strong push up. After you hit 10 reps, you’ll then flip. We’ll go to the pike position. Hit a strong row, and
we’ll alternate it out for 10 total reps. By utilizing my breath to
show and utilize great control through a plank and also a pull. You’ll stand up. Two weights at your sides okay, feet still about shoulder width apart, and then we’ll hit a reverse
lunge alternating for 10 reps. Hit that for 10 reps and then we’ll go into a runner’s deadlift. A runner’s deadlift we
take a staggered stance. So we’re here tracing the
shin as I push my hips back, and then drive it through. You’ll go 10 reps of that for each side. That one gets little bit more tough, and then we’ll hit our thrusters. So bend and push. Keep a nice strong base,
driving through the ground, and then push up. So now that you know
how to do each exercise let’s go right into the circuit. Woo, I hope you guys check those timers, but remember good form that’s
a killer dumbbell finisher even for one round. See if you can get up to three. I’ll see you next time.

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