4 All-Star Workouts to Power You Up

Don't use a workout that makes your body all show, no go. Instead, train your muscles to work together for more explosive and effective movement, says Dana Cavalea, strength and conditioning coach of the New York Yankees. Use Cavalea's all-pro plan to build a body fit enough for the big leagues. To complete this workout, do all four exercises back-to-back (8 reps of each), resting 30 seconds between each exercise. Then repeat the sequence twice, or as many times as you can in 15 minutes.

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1. Dumbbell Snatch

Bend at your hips and knees and hold a pair of dumbbells between your feet, using an overhand grip. Now stand and hoist the weights in one motion, letting your forearms rotate from the momentum, until your arms are straight above your head and your palms face forward. Return to the starting position.



2. Dumbbell Swing

Using both hands, hold a dumbbell by its handle. Bend your hips and knees and lower your torso until it's at 45 degrees to the floor. Swing the weight back between your legs and then forward to chest level as you stand. (Keep your arms straight as you thrust your hips forward.) Then squat and swing it back under again. (Check out this routine, which targets almost every muscle.)


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