Samara Donald is: The Gym Coach

Make the most of your workout!


Try this compound* exercise to work your full body at once and save time!

Muscles worked: All (primarily shoulders, legs)
Time to complete: 6-8 minutes
You will need: Pair of dumbbells (medium weight)

  1. Start by standing straight, dumbbells in hand – roll shoulders back and keep chest up, abs tight through the exercise
  2. Lunge back with your right leg, placing your right foot about 2-3 feet behind you and bending both knees at a 90 degree angle
  3. At the same time, Bring your arms into a 90 degree angle (“W” position – where the top half of your arm is parallel to the floor and the bottom half perpendicular)
  4. Push out of the lunge – through the right toe and bring it to your left knee, your left leg is now straight and the right knee facing forward and bent
  5. At the same time, push your hands out of the W position above your head so that the dumbbells meet over head with arms straight
  6. Repeat 10 times on your right, then 10 times on your left for a full set; Do 3 sets total

*A compound exercise is one that works more than one muscle group and joint at one time


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This entry was posted on January 6, 2008 by in Uncategorized.
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