Next time you’re looking for a one-move workout that’ll leave you gassed, try a set of manmakers. Yes, the name is silly, but the exercise — or rather, the sequence of exercises — hits your whole body, jacks up your heart rate, and builds muscle all in one go.
All you need is a pair of dumbbells and a little open space. This movement can be done at the end of a tough workout as a strength based-finisher or as a quick, standalone burner — it’s up to you.
How to Do a Manmaker
- With dumbbells held at your sides, squat down with your chest up and your back flat. Place the bells on the ground.
- Kick your feet back, landing in a push-up position with hands on the dumbbells.
- Perform a push-up with elbows close to your sides.
- Row one of the dumbbells up to the chest, making sure to keep the core tight and hips from rotating, then return the weight to the ground and repeat on the other side.
- Jump back up to a standing position, dumbbells at your sides.
- Curl the dumbbells up to the shoulders, palms facing each other, and press the weights overhead.
- Slowly lower the ‘bells to your shoulders, then to your sides.
- Perform a walking lunge on each leg, making sure to keep the front shin completely vertical and the chest tall.
- Repeat, moving forward with each lunge.
How to Use Them in Your Workout
Manmakers are a great tool to have in your arsenal because they can be used to build conditioning and work capacity, but also to build total-body strength. If you’re looking for strength benefits, use higher weight and lower reps of four to six reps per set. If you prefer to use them for the total-body conditioning benefits, you can do three things: distance, time, or reps. If you pick reps, stay in a higher range, around 10 reps. If you pick time, a minute per set does the trick just fine. And if you pick distance, 30 to 40 yards is plenty to crush you. Just keep your form tight and you’ll be sweating in no time.