Butt & Delt Live X Power Blitz
How to do this compound workout: This workout uses several different exercises combined together in one fluid (compound) movement. NOTE: Click on the exercises to watch video demonstration of each movement.
Tools: Dumbbell or Kettlebell
Before you pick up your weight, do 5 burpees. Grab the dumbbell and get ready to work! The compound movement starts with a clean (bringing the dumbbell from the floor to the shoulder), then with the weight on the shoulder go down into a squat, return to stand and go right into a 1-arm shoulder press (keeping the dumbbell overhead), then immediately to an overhead step-back lunge (with dumbbell still overhead with active shoulder), return to stand, bring dumbbell down and back to the ground to begin the whole sequence again for the 2nd rep. After 10 full reps are complete, stay standing on that last round and pump out 15 1-Arm shoulder presses. Feeeel the burrrrn!! 🙂
This is what it looks like on paper…
RIGHT ARM:
5 Burpees
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press
LEFT ARM:
5 Burpees
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press
3 ROUNDS
(6 total rounds, 3 on each side)
WORKOUT WITH ME!
This is just ONE segment of our show yesterday on LiveXFit on LiveExercise.com. Here’s a sample of a full show (watch me DIE!). Get a brand new show weekly on LiveExercise, available online, on Roku and on SamsungTV!
[youtube=http://www.youtube.com/watch?v=nQDI5B_26aQ]
One Comment
nikki sturtze
3 “Believe The Impossible is Possible” Nicole Sturtze Certified Personal Trainer Bootcamp and TRX Instructor http://www.facebook.com/nicolesturtzefitness 727-452-1390 Cell