DB Complex: Mt Climber, RL Raise, Rotational Lunge

 Rating: 5.0/5.0
FitClick
Posted by FitClick
Tuesday, December 6, 2011 at 4:15pm filed under Abdominals

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

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

MOUNTAIN CLIMBER

START: Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles.

MOVEMENT: Without allowing your lower back posture to change, lift your right foot off the floor and slowly move your right knee toward your chest. Return to the starting position, and repeat with your left leg. Quickly alternate back and forth.

OVERHAND GRIP REAR LATERAL RAISE

START: Grab a pair of dumbbells with an overhand grip. Your palms should be facing behind you, not each other. Bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders.

MOVEMENT: Without moving your torso, raise your arms straight out to your sides until they are in line with your body. Do not change the bend in your elbows. Pause, then slowly return to the starting position.

ROTATIONAL LUNGE

START: Stand holding a pair of dumbbells next to your sides.

MOVEMENT: Lift your right foot and step back and to the side, placing your foot so that it is diagonal to your body and pointed toward 4 oclock. Lower into a lunge, as you simultaneously rotate your left foot toward your right foot and twist your torso as far to the right as you can. Then quickly push yourself back to the starting position 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.