Hooked - (Stacia Naquin)
Updated: 10/11/2013 - I'm SO CLOSE to being able to do a pull-up. So my trainer introduced something new into my training.
These exercises combine 2 in 1 to give you an amazing workout in half the time! Why do a simple lunge when you can do a lunge and a tricep extension!? These exercises will incorporate large movements and will increase your strength and increase the calories burned during a workout!
Lunge with overhead tricep extension:
From a standing position, step one foot out in front of you. You should be on the ball of your back foot. Inhale as you lower your back leg straight down. Exhale as you straighten your back leg to come up. Your arms should be above your head with a 1 weight in your hands, with your elbows tucked close to your ears. As you exhale your leg straight, also straighten your arms above your head to an overhead tricep extension. Repeat 10-12 reps on each side. This exercise works your quads and your triceps.
Squat with shoulder press (body bar):
Stand with your feet a little wider than hip distance. Inhale as you come down to a 90 degree angle with your legs. Exhale as you push through your heels and straighten your legs. Add a body bar, or a weight to this. As you stand up from the squat, press the weights or body bar in your hands over head for a shoulder press. Repeat 10-12 reps. This exercise works your quads, gluteal muscles, and your shoulders.
Bridge with chest press:
Lay on your back with your feet flat on the floor and your knees up. Make sure that you can touch your heels with your hands. Exhale and push your hips up so that they are off the ground. Inhale and bring your hips back to the ground. Add a chest press to this by bringing weights to your shoulders and exhale as you lift your hips off the ground and press the weights straight up over your shoulders. Lower the weights and you lower your hips. Repeat 10-12 reps. This exercise works your quads, hamstrings, gluteal muscles, shoulders, and pecs.
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