THIS BODY STRENGTH MOVE WILL MAKE YOU LIKE A TOTAL BADASS

This Total-Body Strength Move Will Make You Feel Like a Total Badass

How To Master The (Wo)man Maker

0:21

/

1:11

Loaded: 0%

Progress: 0%

 

When it comes to getting fit, strength is obviously key. And while there's plenty of workouts and exercise routines out there to help sculpt your whole body, we've got an amazing move that will take your strength to the next level.

It’s called the (wo)man maker, and it’ll give your muscles a serious workout, according to Melody Scharff, NASM certified personal trainer at Phitting Room in New York City. It'll also burn calories like there's no tomorrow. That's because this move combines a few different moves—the pushup, which targets your chest and triceps; a row, which strengthens your back; a jump, which lights up your quads and glutes; and finally a curl to press, which works your shoulders. And of course, you're working your core and cranking up your heart rate the entire time. 

 

MORE CONTENT

• The Top 5 Free Most Trusted Antivirus 2017My Antivirus Review
• Exactly How to Get a Killer Workout with Just One MoveWomen's Health
• Mars Network Challenge: Sei ein Teil der Mission und helfe, die Menschheit auf dem Mars aufzubauen.Cisco
• This Trainer Didn't Do A Single 'Abs Workout' For Months But Still Has A 6-Pack—Here's HowWomen's Health
• Neue Ära der Aufzugtechnik revolutioniert die GebäudekonstruktionURBAN HUB
• How to Become a Morning Workout PersonWomen's Health

Recommended by

FEAR OF MISSING OUT?

DON'T MISS OUT ANYMORE!

SO THIS HAPPENED

Get the day’s top news and trending stories so you don’t miss a thing.

DAILY DOSE

Get the latest health, weight loss, fitness, and sex advice delivered straight to your inbox.

You may unsubscribe at any time.

Privacy Policy | About Us

Want to try this multi-functional move for yourself? All you need for this is three sets of weights—light, medium, and heavy. Here’s how it works:

• Hold your dumbbells and put yourself into a plank position, bracing your arms on your weights.
• Then, do a pushup.
• When you come back up, do a renegade row with each arm, pulling your dumbbell back to chest level before lowering it again.
• Then, jump your feet in and stand up, while still holding your dumbbells.
• Curl your weights up and press them above your he

Repeat this sequence for 10 reps with the lightest weight, five to seven with the medium weight, and three to five with the heavy weight. Melody uses this as a warmup but you'll definitely get results if you add the (wo)man maker to your go-to strength-training routine!