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Dumbbell Stepover

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

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Gluteus Maximus
Secondary Muscles Trained:  Quadriceps
Instructions: 
This exercise can be done with or without a 6-inch step or box 2 feet in front of you.

Start: Stand holding dumbbells at your sides.

Movement: If you do this move without the box, step forward with your right leg and lower your body until your front knee is bent 90 degrees. In one motion, push back up and take a long step back with your right foot into a reverse lunge. Keep shifting between forward and back lunges with the same leg for 20 seconds or until you complete the prescribed number of reps, and then repeat on the other side.

If you do this move with the box, step forward onto the step with your right foot as you lower your body into a lunge. Push yourself up so that you lift your left foot over the step and onto the floor in front of you. Lower yourself into a lunge. Reverse the movement to return to the starting position.

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