Walking Lunges with torso twist
Holding your Dumbbells or a medicine ball in your hands, elbows by your sides, take one large step forward into a lunge position. Watch that your knee is at a 90 degree angle and the weight of your body is toward your front knee. Hold the lunge position, contract your abs and rotate your torso to the same side as your front leg.
Side bend to bicep curl
Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. …
While keeping your back straight and your head up, bend only at the waist to the right as far as possible.
Lift your arm into a bicep curl on the same side that you bent to. Return to starting position and repeat to the other side.
Plank with row
Start in plank position, with each hand resting on a dumbbell. Pull the right-arm dumbbell up to your chest in a row movement, keeping your elbows in; use both feet and opposite hand to balance.
Slowly lower the dumbbell back to the starting position and repeat with the opposite hand.
Squat thrust to Press
From the starting position, bend your knees and lower yourself into a fully squatted position, with the dumbbells in your hands resting on the floor between your feet. Keep your back flat, and do not change the inward-facing orientation of your palms from the starting position.
From the squatted position, immediately kick your feet back into the plank position in one fluid motion. Your shoulder blades should be flat; do not round your upper back.
After pausing for only a moment in the plank position, lift up your feet and shoot them back towards your hands, landing them back at the squatted position.
Stand up from the squat and lift the dumbbells to your shoulders, then press both dumbbells above your head in a shoulder press, with your palms facing inward.
From the top of the shoulder press, lower the dumbbells back to the starting position.
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.
Dead Lift w/wide Row
Holding your dumbbells with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the dumbbells to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the dumbbells back to the starting position
Connect a standard handle to a tower, and move the cable to the highest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
In one motion, pull the handle down and across your body to your front knee while rotating your torso.
Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
Tip: You will twist your entire body with this exercise, but really focus on getting maximal torso rotation and a strong clinch at the end of the movement. To ensure a good mind-muscle connection, keep your abs tense at all times.