2 of 6
Overhead Press Lunge
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Recommended:

Sets:
3
Reps:
10
  1. AStand with feet slightly wider than hip-width apart, holding dumbbells. Engage abs and extend arms overhead, palms facing forward.
  2. BKeeping arms fully extended overhead, step left leg back and lower into a lunge, bending both knees about 90 degrees and keeping torso steady. Stand up, stepping left foot back to start. Repeat with right leg for 1 rep, keeping arms overhead for the entire set.
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1 of 6
Chisel and Burn Total-Body Workout
Overhead Press Lunge A
Overhead Press Lunge B

Recommended:

Sets:
3
Reps:
10
  1. AStand with feet slightly wider than hip-width apart, holding dumbbells. Engage abs and extend arms overhead, palms facing forward.
  2. BKeeping arms fully extended overhead, step left leg back and lower into a lunge, bending both knees about 90 degrees and keeping torso steady. Stand up, stepping left foot back to start. Repeat with right leg for 1 rep, keeping arms overhead for the entire set.
2 of 6
Chest Press
Chest Press A
Chest Press B

Recommended:

Sets:
3
Reps:
15
  1. ALie face-up on the floor or on a bench with knees bent and feet flat, holding dumbbells. Bend arms and open elbows out to sides of shoulders at a 90-degree angle, elbows just above the floor.
  2. BExtend arms and press dumbbells up over chest, lining weights up with midline of chest. Bend elbows back to starting position.
3 of 6
Split-Stance Deadlift
Split-Stance Deadlift A
Split-Stance Deadlift B

Recommended:

Sets:
3
Reps:
10
  1. AStand in a split stance with right leg forward, left foot back, left heel lifted, and knees slightly bent. Hold dumbbells with palms facing thighs.
  2. BHinge forward from hips, bringing chest almost parallel to the floor and keeping spine straight and abs engaged as you reach arms toward top of right foot. Return to start. Perform the prescribed number of reps on each side.
4 of 6
Static Squat Curl
Static Squat Curl A

Recommended:

Sets:
3
Reps:
10
  1. AStand with feet wider than hips, holding a dumbbell in right hand. Lower into a deep squat, pushing hips back. Bring right elbow inside of right thigh and rest left hand on left leg. Bend right arm, performing a biceps curl, keeping elbow against thigh. Extend arm, slowly lowering dumbbell to the floor. Perform the prescribed number of reps on each side.
5 of 6
Power Pushup
Power Pushup A
Power Pushup B

Recommended:

Sets:
3
Reps:
10
  1. AFrom plank position, lift hips up and press chest toward thighs so body resembles an upside-down "V," pressing heels as close to floor as possible. (Bend knees if needed.)
  2. BEngage abs and quickly shift back into plank position. Immediately lower into a triceps pushup, bending elbows in by sides and lowering body as close to the ground as possible. (Modify on knees if needed.) Return to start.
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