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DB Complex: Close Pushup, Ski Swing, OHD Split Sqt

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Triceps

Calories Burned:  782 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Triceps
Secondary Muscles Trained:  Quadriceps
Instructions: 

INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.

CLOSE-HANDS PUSHUPS

START: Assume a standard pushup position, but keep your elbows tucked in against your sides.

MOVEMENT: Lower yourself until your chest is about an inch off the floor and then push yourself up.

SKIER SWING

START: TK

MOVEMENT: TK

OVERHEAD SPLIT SQUAT

START: With your arms completely straight, hold a dumbbell in each hand over your head. Stand in a staggered stance with your feet 2 to 3 feet apart, left foot forward.

MOVEMENT: Keeping your torso upright, lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor. Pause, and then push yourself back up to the starting position as quickly as you can.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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