Bulgarian split squat with overhead press

COMBINES: lunge, pull, push

USED IN: Fat-Loss II

SETUP: Grab a pair of dumbbells that you think you can use for shoulder presses for the designated reps. (Remember to multiply by two, since you're going to do all the reps with each leg forward to complete a set.) Stand with your legs split, the top of your rear foot resting on a bench. (Again, start with your weaker leg, probably your left, in front.) Hold the dumbbells with straight arms, your palms facing your sides.

LOWERING: As you lower your torso until your front knee is bent to about 90 degrees, "clean" the dumbbells to your shoulders (a clean is sort of a fast curl).

LIFTING: Press the weights overhead, then lower them to your shoulders. Lift your torso back to the starting position, then lower the dumbbells back to your sides. That's one rep. Do all the designated reps with this leg forward, then switch legs and repeat.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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