By Samantha Yardley
Photography by Per Bernal
PT extraordinaire and fiancée to the legend Dolph “If he dies, he dies” Lundgren, Emma Krokdal is no stranger to the weights room. Commit to being fit in 2022 with her tried-and-tested full-body ultimate dumbbell workout.
This highly versatile routine hits every body part to perfection and, providing you have a set of dumbbells to hand, can be performed anywhere. Perform three sets of 8-10 reps, keeping movements slow and controlled to recruit every muscle fiber.
Perform the last set to failure to maximize hypertrophy.
Stand with feet shoulder-width apart and toes pointing slightly out. Holding a dumbbell in each hand, hinge at the hips and bend your knees as if sitting in a chair. Ensure your back stays straight, and don’t allow the knees to fall inward. When your thighs are parallel to the ground, pause and push up through your heels to return to the start position.
LUNGE – REPEAT ON BOTH SIDES
Start standing tall with feet hip-width apart, holding a dumbbell in each hand. Engage your core and step forward with one leg, shifting your weight. Lower your body until your forward shin is vertical and the opposite thigh is parallel to the floor. Press into the front heel to drive back up to the starting position.
SINGLE-LEG GLUTE BRIDGE – REPEAT ON BOTH LEGS
Begin laying on the floor with knees bent and feet shoulder-width apart. Rest a dumbbell on your lap for added resistance. Lift one leg straight up at hip height with the heel flexed. Engage your glutes and drive upwards with your extended leg until your knees, hips, and shoulders are in line. Pause at the top and lower back down to return to the start position.
RENEGADE ROW – REPEAT ON BOTH SIDES
Place dumbbells on the floor shoulder-width apart with handles parallel. Assume a plank position, taking one dumbbell in each hand. Hands should be aligned underneath your shoulders as your body forms a straight line. Shift your weight slightly onto one side as you squeeze the shoulder blade on the opposite arm, drawing the dumbbell into your chest. The elbow should be pointing behind you. Lower with control to the starting position.
KNEELING OVERHEAD PRESS
Assume a kneeling position with knees shoulder-width apart. Holding a dumbbell in each hand, lift the weights to shoulder height, bending the elbows, so the forearms are vertical. Palms face each other. Brace your core and keep your shoulders down as you press the weights upwards until your arms are straight. The biceps should be positioned close to the ears. Slowly lower the dumbbells to return to the starting position.
STANDING KNEE RAISE – REPEAT WITH BOTH LEGS
Stand tall, holding a dumbbell in each hand. The feet should be hip-width apart. Engage your core and keep your back straight as you raise one leg until your thigh is parallel to the floor. Pause at the top and slowly return to the starting position.
PUSH YOUR PARTNER WITH EMMA KROKDAL AND DOLPH LUNDGREN