Welcome to the last day of the Fitolution Challenge.  You should almost be finished with or close to finishing Day #20.  This is Day #21.


EXERCISE:

Bringing a bonus exercise back from a previous challenge . . . MANMAKER
 
 
TARGETED BODY PARTS –
Chest, shoulders, triceps, biceps and abs  
 
 
INSTRUCTIONS –

1. Start in push-up position with the dumbbells beneath your shoulders and your arms locked out. 
2. Keep your hips level and your chest parallel to the floor. 
3. Spread your feet a little wider than shoulder width. 
4. Perform a push-up and hold atthe top.
5. Pull the right hand up and row the dumbbell towards right side of your chest.
6. Slowly lower the weight to the floor.
7. Pull the left hand up and row the dumbbell towards left side of your chest. 
8. Slowly lower the weight to the floor.
9. Jump to bring feet close to hands while in a low, squatted position.  Hands remain on dumbbells. DBs on floor in between legs. 
10. Clean dumbbells to shoulders.
11. Press dumbbells overhead.
12. That’s 1 rep.  Repeat 9 more times.  That’s set 1.
13. Repeat set 2 more times for total of 3.