DB Complex: Pullover, Curl and Hold, Split Jump

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

LYING PULLOVER AND EXTENSION

START: Grab a pair of dumbbells using an overhand grip. Lie face up on a decline bench with your arms straight and shoulder-width apart. Hold the weights over your forehead.

MOVEMENT: Without moving your upper arms, bend your elbows to lower the weights toward your head. Pause, and lift the dumbbells back up by straightening your arms.

CURL AND STATIC HOLD

START: TK

MOVEMENT: TK

SPLIT JUMP

START: Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left.

MOVEMENT: Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor. While you are in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg for 30 seconds.