20 Nose Breakers (targets the triceps)
20 Sumo Squats (targets the quads, glutes, inner thigh muscles, and hamstrings)
Perform this set ten times for a total of 200 Nose Breakers and 200 Sumo Squats!
For the Nose Breakers:
1. Lie down on your back on a bench with your feet flat on the ground, bending at the knees so that only your upper body and butt are resting on the bench. Hold onto one (heavier) dumbbell with both hands, directly above your chest; your arms should be almost fully extended and your palms should face away from your body.
2. Keeping your upper arms stable, move the dumbbell so that it comes toward your forehead and almost grazes it. Return to starting position. This is one rep.
TIP: Point your elbows toward the ceiling and don’t let them point out at awkward angles; keep your upper arms strong throughout the movement.
For the Sumo Squats:
1. Hold one dumbbell in front of you at thigh level between both hands and stand with your feet at least a foot beyond the normal hip width stance (channel your inner sumo wrestler).
2. Keeping your back straight and your eyes facing forward, lower your body until your thighs are nearly parallel with the floor. The dumbbell, hanging between your legs, should graze the floor. Press through your heels to return to a standing position. This is one rep.
TIP: Rather than bending forward, envision sticking your butt out as though you’re trying to sit down in a chair behind you. This will prevent back injuries.