DB Complex: Spiderman, One-Arm Swing, and Squat

Posted by FitClick
Tuesday, December 6, 2011 at 4:13pm filed under Chest

Calories Burned:  714 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Gluteus Maximus

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


START: Assume a standard pushup position, your body aligned from ankles to head.

MOVEMENT: As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg.


START: Using an overhand grip, hold a dumbbell at arms length in front of your waist. Bend at your hips and knees and lower your torso until it is at a 45-degree angle to the floor.

MOVEMENT: Swing the dumbbell between your legs, and then thrust your hips forward and swing the dumbbell up to chest level as you stand. Reverse the move, and repeat.


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. After 15 seconds, switch so your left foot is in front of your right.

Tags:  combination exercise, dumbbell complex, Superset, circuit

Exercise Comments

whoa nelly!
July 18, 2014 at 10:13pm

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