Happy Fitness Friday, everyone! Today I’m bringing you another Kick-butt Compound Exercise video. This single exercise actively works nearly every major muscle group and it’s quite anaerobically taxing, too. I call it the Atta Girl (or Atta Boy), because when you’re done, you’ll feel like you deserve a pat on the back.
This is an advanced exercise that requires strength, coordination and good knowledge of proper core stabilization and form throughout. If you’re fairly new to strength training, I suggest you practice the modified version without weights (shown at the end of the video) until you’re comfortable with the entire movement. This exercise is contraindicated (that means you shouldn’t do it) for those with shoulder, knee, or low back issues. While a past injury doesn’t preclude you from trying it, you have to be fully recovered and ready for moderate to advanced weight-bearing activity.
The exercise is really the combination of three separate moves: A burpee (also known as a squat thrust), a pushup and an overhead dumbbell press. Keeping your core strongly engaged throughout the entire exercise is paramount. Also, if you’re using smaller hex dumbbells (5 or 10 lbs) or round dumbbells, it’s probably a good idea to do the pushup with your hands on the floor rather than gripping the dumbbells.
This move is so taxing, that doing just two or three repetitions per set is plenty to start, and I recommend only doing one to three sets with a 2-minute rest in between. You can slowly work your way up to as many as 10 or 12 reps, but be very conscious of when fatigue starts to make you break form, and make that your last rep.
Here’s what it looks like (turn volume up high):