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

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


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.


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.


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

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