Muscles worked: Legs, Biceps, Shoulders
Time to complete: 6-8 minutes
You will need: A 20-25 barbell (women; add 10 lbs guys), or 2 10 lb dumbbells (15-20 lbs for guys)
- Start by standing in “neutral” position - head up, shoulders back, chest raised; feet about hip width apart.
- (Part 1) Descend into a dead lift – bending at the waist and gliding the weight(s) about 2” from the fronts of your legs all the way to the bottom of your calves.
- (Part 2) Return to neutral position, then immediately bend into a narrow squat while performing a bicep curl.
- (Part 3) Turn your forearms so that the backs of hands are facing you, then push out of the squat, through the heels, and into an overhead shoulder press.
- Return to neutral position and you have completed one rep; perform 12-15 reps for one full set. Rest 30-60 seconds then perform 2 more sets.
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