People have various responsibilities at home and work. So they prefer to do their workouts at home. Training with dumbbells is the best available option for you if you prefer to workout at home.. Here is an intense dumbbell exercise that will help you save time and get your workout done faster.

Dumbbell Clean, Front Squat, Thrusters

• This trains eighty percent of your body. The exercise is a mixture of three movements: Clean, Front squat and shoulder press.
• Stand with your feet shoulder width apart and hold a dumbbell in each hand.
• Dip and bed the knees a bit. Reverse the movement and shrug your shoulders. Use the generated momentum to bring the dumbbells to your head.
• Flare your elbows out as move the dumbbells closer to your head.
• Keep raising the dumbbells past your head. Bring the elbows under the dumbbell.
• The final position will be with the dumbbells at the shoulder level and the elbows pointing in front of you.
• Squat as low as possible from the position. Make it a point to keep the back straight, abs contracted, & Chest out.
• Lift the dumbbells while standing up.
• You will end the movements with the dumbbells over your head and you shall be standing straight up.
• Return to starting position and repeat. The front squat will be easier and so will be the press portion compared to a clean.
• Practice and you will master the movement. The major thought behind this is to lift the dumbbells explosively off the ground.

This exercise, if performed regularly, will help you get into great shape without going to a gym. All you need is one or two dumbbells to perform the movement.

Perform this movement at as a high an intensity as possible to boost your metabolism. The quicker your metabolic rate, the faster you will burn off the fat.

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