Online Fitness Trainer, Exercise Programs & Workout Routines

Dumbbell Squat, Overhead Press, and Calf Raise

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

Calories Burned:  490 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Gluteus Maximus
Secondary Muscles Trained:  Biceps, Deltoids
Instructions: 
START: Sit at the end of a bench and hold a pair of dumbbells next to your shoulders, with your elbows bent and palms facing each other. Set your feet wider than shoulder-width and lower legs nearly perpendicular to the floor. Brace your core (as if you’re about to be punched in the gut), tighten your glutes and thighs, and lean your torso slightly forward.

MOVEMENT: Without moving your torso, stand up. Then in one move, press the dumbbells directly over your shoulders while raising your heels as high as you can. Reverse the moves and return to the bench.
Tags:  thichs, Biceps, combination exercise

Exercise Comments

No comments have been posted yet.

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.