Lay face down on a bench with your shoulders near the top of the bench. Straddle your legs to the sides. Pick up a dumbell from the floor in each hand. Extend your arms, keeping your elbows at your sides and palms facing downward. Exhale as you raise the dumbbells by contracting the biceps until […]

Place one dumbbell on the floor. Position yourself with your toes on the ground and your hands on the bench as though you were doing a plank with the body straight and extended at 45 degrees. You may need to position your feet wider for support. Push one hand in to the bench and row […]

Stand up straight with a dumbbell in each hand. Your hands should be at your sides, palms facing in. Exhale as you curl the dumbbell of the right arm up across your body towards your left shoulder. Hold this contraction for a second. Inhale and slowly lower the dumbbell along the same path and then […]

Lay on your back on an inclined bench and hold on to the top of the bench with both hands. Hold your legs straight out parallel to the floor using your abs to hold them there while keeping your knees and feet together. While exhaling, move your legs towards the torso as you roll your […]

Sit on a flat bench and place a dumbbell on each of your thighs about 3 inches above your knee. Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second. Slowly return to the starting position, placing your foot flat on the […]

Lay on a flat bench. Hold a dumbbell in each hand at the sides of your hips. Arms should be slightly bent, palms facing upward. Breathing out, scoop your arms upward bringing the weights together above your chest, leaving a slight bend in the elbow Pause at the top for a moment and then breath […]

Lay on a flat bench. Hold a barbell straight above you using a close grip. As you inhale, lower the bar down slowly, keeping the elbows close to the torso until you feel the bar gently touch your middle chest. After a short pause, exhale and push the bar up using your triceps. Lock your […]

Lay on a flat bench with a dumbbell in each hand. Lift the dumbbells one at a time so that you can hold them above you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to […]