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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.

Overhead Press

Overhead Press

A.

Stand with feet hip-width part, holding dumbbell at chest height with both hands in front of shoulders with arms bent.

B.

Exhale as you extend both arms overhead, pressing the weight upward. Inhale as you lower the weight, focusing on pulling elbow in toward body to help stabilize the shoulder.

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.