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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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jennifer3389 wrote:

How does the Iron Cross target triceps & upper back? Do you know your planes of movement? Please keep the training information physiologically & anatomically correct. Telling people they are working a muscle when they are not only hurts the consumer/exerciser. This is basically just a biceps curl (not a very effective one because the range of motion against gravity is limited to first 90 degrees) while working the deltoids isometrically. The lunge is the most effective part of the movement.

11/26/2012 01:13:50 ?? Report Abuse

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