Warm-up:

Warm up on the exercise bike for 5-10 minutes. Alternatively, perform dynamic stretches such as: jumping jacks, jogging on the spot, hi knees or butt kicks.

 Perform each exercise with 10-12 reps with 30 seconds rest between sets.

 

Exercise Descriptions:

 

Squat with Dumbbell Shoulder Press:

Stand with your feet shoulder-width apart. Hold a pair of dumbbells on top of your shoulders. Squat down until your thighs are parallel to the floor. Push your body up from the squat position as you press the dumbbells directly above your shoulders.

Strengthens: quadriceps, shoulders, abs, glutes, hip flexors, hamstrings, neck, upper traps, and triceps.

 

 

Alternating Dumbbell Chest Press

 Lie face up on a flat bench or floor with your feet on the floor or up on the end of the bench. Grip a dumbbell in each hand with your palms facing your feet. Hold the dumbbells at the sides of your chest. Using a controlled movement, press the dumbbell up on the right side, so it meets over your chest. Then repeat on the left side.

Strengthens: pectorals, triceps, and deltoid muscles.

 

Close Grip Chest Press

Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with palms facing each other. Keeping dumbbells together, press weights up over your chest until arms are straight. Slowly lower to return to start.

Strengthens: Pectoralis major.

 

 

Bent-over Rear Deltoid Fly

Start standing with feet hip-width apart, knees bent, hinged forward at the hips until back is flat and torso is parallel to the mat. Hold a pair of dumbbells with arms extended down toward the floor, elbows softly bent and palms facing each other. Raise both arms up and out to the sides while squeezing shoulder blades together. Lower arms back to start position.

Strengthens: upper back, posterior deltoid muscles.

 

 

Wide Bicep Curl

Hold a pair of dumbbells in each hand. Keep elbows close to your sides but hold forearms out at a 45-degree angle away from your body. Bend elbows and curl the weights toward shoulders. Slowly lower the weights back to the starting position, straightening arms completely.

Strengthens: biceps, brachialis, and brachioradialis muscles.

 

 

Dumbbell Triceps Kickbacks

 Stand with a dumbbell in each hand, arms down at your sides, and palms facing each other. With arms close to your sides and knees slightly bent, lean forward at the waist. Straighten your arms so the dumbbells finish slightly behind you. Bring your arms back to the starting position. Use a slow steady movement.

Strengthens: the lateral head of the triceps muscle.