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DB Complex: One-Leg Row, Alt Press, Squat Thrust

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

Calories Burned:  714 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Trapezius
Secondary Muscles Trained:  Deltoids
Instructions: 

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

SINGLE-LEG ROW

START: Stand holding a pair of dumbbells at your sides with a neutral grip, your palms facing each other. Starting from a narrow stance with your knees slightly bent, bend forward at your waist until your back is almost parallel to the floor. (Do not round your back.) Raise one leg and hold it in the air.

MOVEMENT: Pull the weights up to your rib cage without raising your upper body, and then lower them. After 15 seconds, switch the leg you balance on.

ALTERNATING SHOULDER PRESS AND TWIST

START: Hold the dumbbells next to your shoulders with your elbows bent.

MOVEMENT: Rotate your torso to the right as your press the dumbbell in your left hand at a slight angle above your shoulder. Reverse the movement back to the start, rotate to your left, and press the dumbbell in your right hand upward. Alternate back and forth.

SQUAT THRUST

START: Stand with your feet shoulder width apart.

MOVEMENT: Bending at your hips and knees, lower your body into a squat until you can place your palms on the ground. Kick your legs backward, and then reverse the move and pull your legs back to the squat position. Then quickly stand up.

Tags:  combination exercise, dumbbell complex, Superset, circuit

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