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Squat + Raise + Row

November 23rd, 2009 No Comments

Squat + Raise + Row

“Breaking Down The Workout” — Francesca Meccariello

Here is another combination upper/lower body exercise that will challenge you cardiovascularly as well!

The Set Up:

  • Find a moderate weight dumbbell anywhere from 3-10lbs depending on your strength level.
  • Stand in a proper squat stance with feet hip distance or slightly wider apart.
  • Engage your abs.
  • Keep your chin parallel to the floor
  • Hold a dumbbell with one hand centered between your legs.

The Movement:

  1. Standing tall inhale as you squat down
  2. Push through your heels to stand exhaling as you perform a front dumbbell raise
  3. Squat again and as you stand exhale as you perform an upright row bringing your elbow towards the ceiling.
  4. This is one repetition.
  5. Advanced version: come up onto your toes as you stand to engage your calves if you can maintain proper form.

Form:

  • Look forward throughout the exercise with abs engaged.
  • Exhale as you come up to stand each time.

Do 10-12 reps (20-30 squats)  then quickly switch the dumbbell to the other hand and repeat for another 10-12 reps on the other side. Do 2-3 sets.

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