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DB Complex: Mt Climber, RL Raise, Rotational Lunge

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

Calories Burned:  850 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Rectus Abdominis
Secondary Muscles Trained:  Trapezius
Instructions: 

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

MOUNTAIN CLIMBER

START: Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles.

MOVEMENT: Without allowing your lower back posture to change, lift your right foot off the floor and slowly move your right knee toward your chest. Return to the starting position, and repeat with your left leg. Quickly alternate back and forth.

OVERHAND GRIP REAR LATERAL RAISE

START: Grab a pair of dumbbells with an overhand grip. Your palms should be facing behind you, not each other. Bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders.

MOVEMENT: Without moving your torso, raise your arms straight out to your sides until they are in line with your body. Do not change the bend in your elbows. Pause, then slowly return to the starting position.

ROTATIONAL LUNGE

START: Stand holding a pair of dumbbells next to your sides.

MOVEMENT: Lift your right foot and step back and to the side, placing your foot so that it is diagonal to your body and pointed toward 4 oclock. Lower into a lunge, as you simultaneously rotate your left foot toward your right foot and twist your torso as far to the right as you can. Then quickly push yourself back to the starting position and repeat.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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