1. Bicep curl to overhead press
How to do:
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Curl the weights in front of your shoulders with palms facing the ceiling. Immediately press weights overhead with the palms facing forward.
- Lower back down with control. Perform 15 reps.
2. Reverse Lunges
- Stand with your feet together, arms by your sides, holding dumbbells.
- Take a wide step back with your left foot and lower into a lunge, bending both knees about 90 degrees – try to bring your right thigh parallel to the floor.
- Keep your torso upright. Step the left foot forward, and return to standing with both feet together. Do 20 alternating reps.
3. Push-ups
How to do:
- Begin in a full plank with your abs engaged. Keep your hands slightly wider than shoulder width and keep your feet together.
- Bend your elbows out to the sides, and lower your body toward the floor.
- Avoid letting your lower back sag, and try to line up the midline of your chest between your thumbs as you lower and lift.
- Do up to 15 reps with good form.
4. Alternating-arm bent-over row
How to do:
- Begin with your torso at a 45-degree angle to the floor, knees slightly bent, arms out in front of you, holding dumbbells.
- Row your right elbow up and back toward your side.
- Lower your right arm back down and perform a rep on the left side.
- Do 30 reps, alternating sides with each rep.
5. Sumo Squat
How to do:
- Stand with your feet wide. Holding dumbells in your hands, turn your toes and knees out slightly about 45-degrees.
- Bend your knees out over your toes. Push your hips back and lower your torso toward the floor as your arms reach down to the ground.
- Return to start. Do 20 reps.
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