This instruction will teach you how to perform the crossfit workout "man-maker"
Step 1: Preperation
Items needed: -Athletic apparel (gym shorts, gym shirt, athletic shoes, etc.)
-Two dumbbells of equal weight (make sure that you are comfortable with the weight selected, I would suggest starting off light until you are comfortable with the motion)
-Open area (give yourself plenty of room to perform the workout)
In addition to the items required, take a brief moment to familiarize yourself with the multiple motions that make up a man-maker.
Refer to the pictures of the work out, which appear in order as they will in the man-maker:
One-armed dumbbell row
dumbbell overhead shoulder press
Step 2: Part 1
With the dumbbells shoulder width apart on the floor, grab them while getting in the high-plank position. Slightly modify your stance by spreading your feet slightly wider than shoulder width. This will help you maintain balance during the motions of the workout.
Step 3: Part 2
Complete a push-up motion. When returning to the top of the push-up, complete one single-arm dumbbell row. It does not matter which arm you complete the motion with, but make sure it is only ONE arm.
Step 4: Part 3
After performing the one-arm row, complete another push up.
Step 5: Part 4
Once you have risen to the top of the push up position, perform another one-arm row (the opposite arm from which you last used)
Step 6: Part 5
Perform another push-up
Step 7: Part 6
After completing the last push up, in a jumping motion bring your feet towards the dumbbells so that you are now in a squat position.
Step 8: Part 7
Bring the dumbbells up so that you are holding them over your shoulders.
Step 9: Part 8
In a continuous movement, stand up, simultaneously doing an overhead dumbbell press, lifting the dumbbells straight up over your head.
The motion you have just completed is known as a "thruster" because of the explosive motion using the momentum built from the squat to lift the weight overhead.
Step 10: Part 9
Return to the squat position, placing the dumbbells shoulder width again on the floor
Step 11: Part 10
The final step is to jump back into the modified plank/push-up position in which you had started. You have now successfully completed one repetition of the man-maker workout.