Burn and Firm: CrossFit Circuit Workout

Dumbbell Swing

Targets shoulders, back, abs, butt, and hamstrings

• Stand with feet slightly wider than shoulder-width apart, holding a single dumbbell with both hands in front of thighs.
• Slightly bend knees as you hinge forward from hips until back is nearly parallel to floor and swing dumbbell behind you between legs.
• Quickly drive through heels and push hips forward to straighten legs, swinging dumbbell overhead in an upward arc, arms straight. Repeat immediately.
• Do 20 reps.