Online Fitness Trainer, Exercise Programs & Workout Routines

Reverse Lunge and Swing

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

Calories Burned:  531 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Thighs
Secondary Muscles Trained:  Gluteus Maximus, Quadriceps, Biceps Femoris (Hamstrings)
Start: Hold the head of a dumbbell in each hand and place it in front of your chest with your arms bent.

Movement: Step backward with your right leg until your right knee almost touches the floor. As you step back, rotate your shoulders and swing the dumbbell to the outside of your right hip. Press back up to the starting position and swing the dumbbell to eye level with your arms extended. Then repeat the move with your left side. That’s 1 rep.

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