You are here

Strength Training

Progressive Angular Twist

Progressive Angular Twist

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Twist towel to the left, raising right hand slightly and lowering left hand, then switch, twisting in the other direction.

B.

Start small, twisting about 10 to 20 degrees in each direction. After one eight count, progress into a medium-size twist, and for the third eight count, twist a full 180 degrees so the towel is vertical and one hand is directly over the other. Progress back to medium twists and then small twists for one eight count each for five eight counts total.

Alternating Triceps Trigger

Alternating Triceps Trigger

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Twist the right hand down and up, ending with your palm facing you and the towel wrapped around the back side. Then flip palm toward the center of the towel so palm faces forward.

B.

Repeat on the left side so the towel is taut and hands are side by side. Relax shoulders down and back and keep a slight bend in both elbows. Holding this position, push right hand slightly forward. Then switch, pushing left hand forward. Start slow, then speed up, alternating each side.

C.

To make it more advanced, pull the towel in toward chest, elbows in tight to sides. Extend arms forward to return to starting position.

Flexion Raise

Flexion Raise

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow to start.

B.

Slowly lift the towel overhead for one eight count, then slowly lower the towel down to starting position for one eight count.

Tap Those Traps

Tap Those Traps

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow.

B.

Pull the towel toward chest with elbows wide, squeezing shoulder blades together. Extend arms forward to return to starting position.

Extended Horizontal Pulse

Extended Horizontal Pulse

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Holding this position, pulse up and down. Start small then slowly make the pulses larger.

Wood Chop

Wood Chop

A.

Stand tall and hold a dumbbell with both hands at chest height. Twist torso as far as possible to the left, bringing the dumbbell up and above left shoulder.

B.

Keeping chest up, bring the dumbbell down all the way across body in a "chopping" motion—go slow and exhale on the way down.

Chest Press

Chest Press

A.

Lie faceup on the floor with knees bent and feet flat, holding a dumbbell at chest.

B.

Keeping lower back pressed into the floor and abs engaged, push the dumbbell up overhead. Lower back to chest and repeat. Continue at a quick pace until all reps are complete.

Weighted Sit-Up

Weighted Sit-Up

A.

Lie down with knees bent, holding a dumbbell with both hands in front of shoulders with arms bent. Press weight up straight over chest, straightening arms.

B.

Engaging core, sit body up while keeping arms straight. Slowly lie down to return to starting position.

Dumbbell Row

Dumbbell Row

A.

Stand in a split stance with right foot forward, hold a dumbbell with left hand. Keeping abs tight and spine naturally straight, hinge forward from hips about 45 degrees, reaching left arm toward the floor and placing right hand on right knee to help maintain a neutral position.

B.

Row left arm behind back, pulling weight to side of torso. Lower arm to starting position. Repeat on opposite side to complete set.

Goblet Squat

Goblet Squat

A.

Stand tall with feet shoulder-width apart. Cup one end of a dumbbell with both hands vertically in front of chest.

B.

Keeping back straight, squat down until crease of hips drops below knees and tops of thighs are at least parallel to the floor. Extend hips and knees to return to starting position.

Pages