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Strength Training

Rear Fly

Rear Fly

A.

Begin with your legs together and knees slightly bent. Lean forward at the hip with a neutral spine. Hold a dumbbell in each hand with your arms in front of your body and a slight bend at the elbow. With controlled movements, raise your arms directly out to the side. Make sure to maintain the slight bend in the elbow. Slowly return to starting position.

Bridge Tricep Extension

Bridge Tricep Extension

A.

Begin in a bridge position with your booty lifted the air. Hold a dumbbell in both hands straight in front of your body. While keeping your booty in the air, bend at the elbow and lower the weights until you reach a 90 degree angle with your arms. Return to starting position.

Sumo Squat and Curl

Sumo Squat and Curl

A.

Begin in a squat with your feet wider than shoulder width apart. Place your feet at a 45-degree angle and stay up on your toes so that your heels don't touch the ground. Hold a dumbbell in each hand and start with your arms directly in front of your body. Squat down while staying on your toes and perform a bicep curl. Make sure your knees don't go past your toes. Slowly return to starting position.

Overhead Chest Press

Overhead Chest Press

A.

Begin standing with your feet together and a dumbbell in each hand. Have your arms in line with your shoulders and bend your elbow at a 90-degree angle. From here, lift your arms straight above your head. Slowly lower back to start.

Down Dog Push-up

Down Dog Push-up

A.

Begin in down dog with hands shoulder width apart. Slowly bend your arms with your elbows out and perform a push-up. Make sure to maintain a neutral spine and engage your core throughout the move.

Bent-Over Front Raises

Bent-Over Front Raises

A.

Begin with feet together and a slight bend in your knees. With a neutral back, bend forward at a 45-degree angle. Hold a dumbbell in each hand in front of your body and maintain a slight bend in the elbow. From here, lift your arms straight in front of you until they are in line with your head. Make sure to keep the slight bend in your elbow. Slowly return to starting position.

Straight Arm Raises

Straight Arm Raises

A.

Begin with a dumbbell in each hand and arms by your side, feet together, palms facing away from your body. Raise your arms directly out to the side until you form a "Y" with your body. Slowly lower to starting position.

Jump Squat

Jump Squat

A.

Start out standing tall with hands up. Squat down quickly, throwing hands down at sides at the same time.

B.

As the bottom of the squat, throw hands back up, using momentum to explode of the ground and jump as high as possible.

Knee to Elbow Push-Up

Knee to Elbow Push-Up

A.

Begin in standard push-up position. Engaging core, lower body down.

B.

Push back up to starting plank position, then bring knee to touch elbow on each side while squeezing abs.

Squat Press

Squat Press

A.

Grab dumbbells in hand and place above the shoulders with feet barely shoulder width apart. Keeping chest up, lower into a squat.

B.

Rise from squat position, pressing dumbells overhead.

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