DB Complex: 3-Stop Pushup, Jump Shrug, Split Squat

 Unrated
FitClick
Posted by FitClick
Tuesday, December 6, 2011 at 4:18pm filed under Trapezius

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

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

TRIPLE-STOP PUSHUPS

START: Assume a pushup position with your hands slightly wider than your shoulders. Your body should form a straight line from your ankles to your head. Brace your abdominals as if you were about to be punched in the gut and maintain that contraction for the duration of this exercise.

MOVEMENT: Lower your body, but pause for 2 seconds at the halfway point on your way down. Lower your body until your chest is just off the floor. Pause for two seconds. Return to the start.

JUMP SHRUG:

START: Grab the barbell with overhand grip just beyond shoulder width apart, and let bar hang at arm's length in front of your thighs. Keeping your back naturally arched, lean forward about 10 degrees at your hips.

MOVEMENT: Shrug shoulders as high as you can while jumping off the ground. Your arms should stay straight. Do 8 repetitions.

SPLIT SQUAT

START: Holding a pair of dumbbells with your arms hanging at your sides, stand in a staggered stance, your right foot in front of your left.

MOVEMENT: Keeping your torso upright, lower your body until your front thigh is parallel to the floor. Raise yourself back up into the staggered stance and complete a total of 8 repetitions. Switch legs and repeat.

Tags:  combination exercise, dumbbell complex, Superset, circuit

Exercise Comments

No comments have been posted yet.

Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.