1 . Bent Over Row
Stand with knees slightly bent , two dumbbells in hands , palms facing inwards . Hinge forward at the hips so arms hang perpendicular to the floor . Bend the elbows to pull weights up to your ribs , drawing the shoulder blades back and down . Return to the starting position , then repeat for three sets of 12 reps .
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2 . Reverse Fly
Stand with feet shoulder-width apart and dumbbells in hand . Hinge at the hips so that your back is nearly parallel to the floor , with knees slightly bent . Let the dumbbells hang straight down , with the palms facing each other . Keeping your back flat and torso still , engage your back muscles to lift the arms straight out to sides until they ’ re in line with shoulders , forming a T of the torso and arms . Return to the starting position , then repeat for three sets of 12 reps .
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3 . Single Side Weighted Sit-Up
Lie face-up on a mat with feet flat on floor and a dumbbell in the right hand , extended straight up so that the wrist is directly you ’ re your shoulder . Engage the core to lift your chest and dumbbell up towards the ceiling . Keeping the arm straight , slowly lower your back down to the starting position . Repeat for 12 reps , then switch to the other side , and complete three sets of 2x12 reps .
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4 . Deadlift
Stand with knees slightly bent and feet slightly wider than shoulder-width apart . Grip the dumbbells and hinge at the hips so they hang in front of your shins , with palms facing you . Brace your core and lift the weights by squeezing your glutes , thrusting hips forward , and pulling the torso back and up . Focus on just hinging at the hips , not squatting . Repeat for three sets of 12 reps .
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5 . Lunge
Stand tall , holding a dumbbell in each hand at your sides . Take a big step forward with the right leg and lower your body until the right thigh is parallel to floor and the right shin is vertical . Press into the right heel to drive back up to the starting position . Continue on the right leg for eight to 12 reps , then repeat on the opposite leg ., and complete three sets of 2x12 reps .
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Works back and core muscles |
Works mid-back , posterior shoulder , and rhomboid muscles |
Works core muscles , including obliques |
Works hamstrings , glutes , back , and core muscles |
Works leg , quad , and glute muscles |