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Get Fit in 2018 With This Broadway Workout

January 2, 2018 by CJ Pawlikowski
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So you resolved to work out more in 2018? Personal trainer and actor CJ Pawlikowski has put together a full-body dumbbell workout to whip you into shape. Actress Amanda Kloots and Aladdin‘s Jacob Dickey walk through this five-exercise sequence, which you can do anywhere — from your apartment to the park. You’ll be fit before you know it.

Dumbbell Master Sequence
Begin in a plank position, with a dumbbell in each hand. Complete one push-up. Shift your weight to your right, and lift the dumbbell in your left hand above your head into a side plank. Hold for five seconds. Return to plank, and complete one push-up. Complete the side plank on your left. Return to plank, and complete one push-up. Shift your weight to your right, and lift the dumbbell in your left hand up to your torso in a rowing motion. Return to plank, and complete one push-up. Repeat motion on the left. You have finished one rep.

Do three sets of five reps.
Rest for 90 seconds between each set.

Superset #1

Bicep Curl Into Shoulder Press
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand. Complete a standard curl, and rotate your wrists inward. Press the dumbbells above your head, and rotate your wrists outward. Slowly reverse the motion, and return the dumbbells to the original position by your side.

Repeat 10 times.

Overhead Tick-Tocks
Hold one dumbbell over your head with both hands, with your arms fully extended. Slowly bend your torso from one side to the other, keeping your lower body stable in place. One side-to-side motion completes one rep.

Repeat 12 times.
Complete both exercises before taking a 90-second rest between sets. Do three sets.

Superset #2

Bridges
Lay on your back with your hands by your sides and your knees bent with your feet on the floor. Push through your heels, engage your glutes, and raise your pelvis. Slowly return your back to the floor.

Repeat 15 times.

Mountain Climbers
Begin in a plank position. Bring your right knee to your chest, and return to plank. Bring your left knee to your chest, and return to plank.

Repeat 15 times.
Complete both exercises before taking a 90-second rest between sets. Do three sets.

Illustrated by Todd Detwiler

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