Online Fitness Trainer, Exercise Programs & Workout Routines

Dumbbell Squat, Overhead Press, and Calf Raise

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

Calories Burned:  490 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Gluteus Maximus
Secondary Muscles Trained:  Biceps, Deltoids
START: Sit at the end of a bench and hold a pair of dumbbells next to your shoulders, with your elbows bent and palms facing each other. Set your feet wider than shoulder-width and lower legs nearly perpendicular to the floor. Brace your core (as if you’re about to be punched in the gut), tighten your glutes and thighs, and lean your torso slightly forward.

MOVEMENT: Without moving your torso, stand up. Then in one move, press the dumbbells directly over your shoulders while raising your heels as high as you can. Reverse the moves and return to the bench.
Tags:  thichs, Biceps, combination exercise

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