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Lose More Fat: 15-Minute Flab-Fighting Cardio

Dumbbells kick up the calorie burn of this 15-minute flab-fighting cardio routine.

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Running Row

What you'll need: a pair of 3- to 5-pound dumbbells

Targets: Back, biceps, triceps, and quads

  • Holding a dumbbell in right hand, stand with feet hip-width apart. Bend right elbow behind you to bring dumbbell by ribs, and extend left arm forward, palms facing in.
  • Hinge forward from waist, bringing bent right knee toward chest to get into tuck position.

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Squat Swing

Targets: Back, arms, abs, butt, hips, and legs

  • Stand with feet slightly wider than shoulder-width apart, holding a single dumbbell with one hand on each end in front of hips.
  • Keeping back flat, squat as you swing dumbbell behind you between legs.

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Iron Cross

Targets: Upper back, shoulders, biceps, triceps, butt, and legs

  • Stand with feet hip-width apart, a dumbbell in each hand.
  • Lift arms out to sides and bend elbows to bring dumbbells near ears, palms forward.
  • Lunge backward with left leg.

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Scoop Squat

Targets: Biceps, butt, and hamstrings

  • Holding a dumbbell in each hand, stand with feet hip-width apart; with palms facing forward, extend arms behind you as high as you can.

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Biceps Squared

Targets: Biceps, butt, and legs

  • Holding a dumbbell in each hand, stand with feet hip-width apart.
  • Raise extended arms to shoulder level, palms up, with right arm directly in front of you and left arm out to side.

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megancrecelius wrote:

How many calories are burned during this routine?

2/28/2012 11:41:37 PM Report Abuse
cilla3261 wrote:

Written instructions are incomplete.

8/1/2011 04:38:58 PM Report Abuse

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