Push Ups
Start on all fours with hands a bit wider than the shoulders. Walk the knees back a bit in order to lean your weight on the hands and flatten the back from the head down to the back of the knees. Pull the abs in and, keeping back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles.
Push back up and repeat for 1 to 3 sets of 10 to 16 reps. Modified do the more familiar wall/railing pushup or for more advanced, up on your toes or feet up on the ball.
Tips
Don't lead with your chin. Keep your head down so that your neck is in alignment with the rest of your body throughout the movement.
Avoid sticking the rear up in the air in order to make the exercise easier.
Push back up and repeat for 1 to 3 sets of 10 to 16 reps. Modified do the more familiar wall/railing pushup or for more advanced, up on your toes or feet up on the ball.
Tips
Don't lead with your chin. Keep your head down so that your neck is in alignment with the rest of your body throughout the movement.
Avoid sticking the rear up in the air in order to make the exercise easier.
Chest Presses
Lie on the floor or ball with a dumbbell in each hand and your feet flat on the floor. Your arms are bent at 90degrees..looking like goal posts on either side the the head. Extend your arms up without locking your elbows Push the dumbbells up so that your arms are directly over your shoulders and your knuckles are pointing up to the ceiling.. Pull your abdominals in, and tilt your chin toward your chest. Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders (if on the ball). Roll your shoulder blades back and down, like you’re pinching them together and accentuating your chest.
Back Extension on Ball
Lie face down on the floor or on a ball with hands either behind the back or lightly cradling the head. Lift upper body a few inches, keeping head and neck in alignment. For a challenge on the floor, lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts, lower and repeat.
Version on the ball is shown.
Version on the ball is shown.
Lat Pull Downs with Bands
Sit on a chair or ball and hold a band in both hands above your head. Hands are a bit wider than shoulder-width. Sit up straight and keep the abs engaged. Keeping the left hand stable, contract the lat muscles (underneath the arm pits) on the right side to pull the elbow down towards the ribcage. Return to start and repeat for 1-3 sets of 10-16 reps before switching sides.
Tips
You control the tension in this exercise. If you need more intensity, hold the hands closer together or use a heavy band.
Don't move the non-working arm but, instead, contract your muscles to keep the arm completely stable as the other arm moves.
Tips
You control the tension in this exercise. If you need more intensity, hold the hands closer together or use a heavy band.
Don't move the non-working arm but, instead, contract your muscles to keep the arm completely stable as the other arm moves.
Seated Overhead Press
Sit on a chair or more challenging a chair, with good posture holding light-medium dumbbells in both hands.
Begin the move with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post).
Press the weights overhead and lower back down, repeating for 16 reps.
Begin the move with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post).
Press the weights overhead and lower back down, repeating for 16 reps.
Tricep Extension with Bands
Sit tall on a ball or chair and hold a medium-tension resistance band in both hands. Begin the move with the elbows bent and at shoulder level, hands in front of the chest and palms facing the floor. Keep the hands close together in the middle of the band to keep tension on it.
While keeping the left hand in place, straighten the right arm out to the side until it's parallel to the floor, squeezing the back of the arm.
Bring the right arm back in and repeat all reps before switching arms.
Repeat for 1-3 sets of 10-16 reps.
While keeping the left hand in place, straighten the right arm out to the side until it's parallel to the floor, squeezing the back of the arm.
Bring the right arm back in and repeat all reps before switching arms.
Repeat for 1-3 sets of 10-16 reps.
Bicep Curls
The biceps curl is the most common exercise for the biceps.
To perform a basic curl, hold weights with palms facing upward, elbows next to the body. Bend the elbows and curl the weights toward the shoulders without moving the elbows.
Lower and repeat.
Make sure to keep the elbows tucked into the sides/ribcage and only move the forearm/lower part of the arms.
To perform a basic curl, hold weights with palms facing upward, elbows next to the body. Bend the elbows and curl the weights toward the shoulders without moving the elbows.
Lower and repeat.
Make sure to keep the elbows tucked into the sides/ribcage and only move the forearm/lower part of the arms.
Floor Squats - Ball
Stand with feet wider than shoulders and place hands on an exercise ball. Roll the ball out as you bend your knees, lowering the hips into a squat. Keep the abs in, the back straight and make sure you keep the knees behind the toes as you squat.
Stand back up as you roll the ball in, squeezing the glutes (avoid locking the knees).
Repeat squats for 1 set of 12 reps.
Stand back up as you roll the ball in, squeezing the glutes (avoid locking the knees).
Repeat squats for 1 set of 12 reps.
Assisted Lunge
Stand in split stance, feet about 3 feet apart using a chair or wall for balance. Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe).
Push through the heel to come back up without locking the knees. Repeat for 1 set of 12 reps and then repeat the series with the other leg forward.
More advanced: Use hand weights and hold beside the body or overhead.
Push through the heel to come back up without locking the knees. Repeat for 1 set of 12 reps and then repeat the series with the other leg forward.
More advanced: Use hand weights and hold beside the body or overhead.
Wall Push Ups
Stand a few feet away from a wall or a high stair railing (as shown) and place hands on wall or rail so that they're just wider than the shoulders.
Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall/rail until elbows are at 90 degree angles. Push back to start and repeat for 1 set of 12 reps.
More Advanced: Regular floor push ups. Do either arms wider then shoulder width or close into the rib cage as in a military push up.
Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall/rail until elbows are at 90 degree angles. Push back to start and repeat for 1 set of 12 reps.
More Advanced: Regular floor push ups. Do either arms wider then shoulder width or close into the rib cage as in a military push up.
One Arm Rows
Place left foot on a step or raised platform. Hold a medium weight in the right hand and prop the left hand on the left thigh for support as you bend over (back flat and abs in), hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. You should feel your lats (the muscles on either side of your back) contracting. Lower the weight and repeat for 12 reps before switching sides.
More Advanced: Do lawnmowers. Start in a lunge position and same exercise with heavier then 10# weights.
More Advanced: Do lawnmowers. Start in a lunge position and same exercise with heavier then 10# weights.
Lateral Arm Raises
Stand with feet hip-width apart holding light dumbbells in front of thighs with the palms facing each other. Keep a slight bend in the elbows to protect the joints and lift the arms out to the sides, just to shoulder level. Lower the weights a repeat for 1 set of 12 reps.
This is a "basic" move that the more advanced person simply uses heavier weights. Keep from "swinging" the weights or using momentum.
This is a "basic" move that the more advanced person simply uses heavier weights. Keep from "swinging" the weights or using momentum.
Hammer Curls
- Stand with feet about hip-distance apart or whatever is comfortable and hold weights in front of thighs, palms facing each other.
- Bend the elbows and curl the weight up towards the shoulder, keeping the elbows static.
- Lower the weights, keeping a slight bend at the bottom to keep tension on the muscles.
- Avoid using momentum. Keep the move slow and controlled and don't swing the weights.
Tricep Extensions
Sit on a ball (which uses your abs/core) or chair and hold a light-medium dumbbell in both hands (hold on the top of the weight) with arms extended overhead, elbows next to ears, arms straight.
Bend elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears.
Contract the back of the arms to extend the arms. Repeat for 1 set of 12 reps.
Bend elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears.
Contract the back of the arms to extend the arms. Repeat for 1 set of 12 reps.
Bird Dogs
Begin on hands and knees with the back straight and the abs pulled in. Lift the right arm up until it is level with the body and, at the same time, lift the left leg up and straighten it until it is parallel to the floor. Hold for several seconds, lower and repeat on the other side, this time lifting the left arm and right leg.
Continue alternating sides for 12 reps (1 rep includes both the right and left sides).
Continue alternating sides for 12 reps (1 rep includes both the right and left sides).
Seated Ab Rotations
Sit with good posture holding a medium dumbbell in front of
chest. Keeping the abs contracted, rotate the torso to the right while keeping the hips and legs facing forward.
Contract abs to bring the weight back to center and then rotate to the left. Repeat for 12 reps.
More Advanced: Don't use the chair and start in a standing position. Twist the body to the left, reaching/touching the weight to the outside of the left foot, then twist back to the right and reach overhead as if you are placing something on a high shelf. Do 6 reps and then switch sides.
Contract abs to bring the weight back to center and then rotate to the left. Repeat for 12 reps.
More Advanced: Don't use the chair and start in a standing position. Twist the body to the left, reaching/touching the weight to the outside of the left foot, then twist back to the right and reach overhead as if you are placing something on a high shelf. Do 6 reps and then switch sides.
Chest Fly
- Lie on the floor, bench or step. Hold weights over the chest with the palms facing each other.
- Keeping the elbows slightly bent, lower the arms out to the sides and down until they're level with the chest.
- Keep the elbows in a fixed position and avoid lowering the weights too low.
- Squeeze chest to bring the arms back up as though you're hugging a tree.
Dumbbell Row
- Bend over at the waist until the torso is parallel to floor or at 45 degree angle, abs in and knees slightly bent.
- Hold medium-heavy weights straight down without locking the elbows.
- Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion. Try to keep the shoulders relaxed and away from the ears.
Overhead Press
- Using a medium-heavy bar w/weight, or hand weights, hold with hands a little wider than shoulder-width apart.
- Start by bringing the bar/weights up to forehead level, elbows bent.
- Slowly press the weight overhead without arching the back--keep the abs in tight and don't lock the elbows at the top of the movement.
- Exhale and lower back to start.
Tricep Kickbacks
The kickback is a common triceps exercise which involves extending the arm while the torso is in a bent position. For this exercise, you can do one arm at a time and use heavier weights or you can extend both arms at the same time, which will involve more lower back stabilization.
- Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.
- Begin the movement by bending the arms and pulling the elbows up to torso level.
- Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
- Bend the arms back to starting position and repeat
- Do this exercise one arm at a time if you're using heavier weights or need more support for the lower back.
- Keep the abs engaged and the back flat throughout the movement.
- At the end of the movement, your arms should extend along the body, palms facing each other.
- Try not to swing the arms to get the weight up.
Squats with Dumbbell
1. Stand with feet hip or shoulder-width apart.
2. Hold a medium-heavy dumbbell in front of your body with arms straight and elbows slightly bent.
3. Bend the knees and lower into a squat. Stop when your knees are at 90 degree angles OR before you lose the natural arch of your back.
4. Contract the butt muscles and legs while stabilizing your body with a strong torso.
5. Slowly stand back up without locking the knees and repeat
6. Always keep the knees in line with the toes!
7. Think about pushing the hips back like you are about to sit down into a lounge chair but realize the cat is sitting there...wiggle the toes and push into the heels.
2. Hold a medium-heavy dumbbell in front of your body with arms straight and elbows slightly bent.
3. Bend the knees and lower into a squat. Stop when your knees are at 90 degree angles OR before you lose the natural arch of your back.
4. Contract the butt muscles and legs while stabilizing your body with a strong torso.
5. Slowly stand back up without locking the knees and repeat
6. Always keep the knees in line with the toes!
7. Think about pushing the hips back like you are about to sit down into a lounge chair but realize the cat is sitting there...wiggle the toes and push into the heels.
Drop Knee Lunge
These are the best for targeting the main part of the butt & hamstrings. There are so many versions of lunges, you're certain to find one you can do without injury. The drop-knee version is the most basic lunge and, surprisingly, one of the harder versions.
- Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
- Hold weights in each hand for added intensity.
- Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
- Keep the torso straight and abs in as you push through the front heel and back to starting position.
- Don't lock the knees at the top of the movement.
Bridge with Leg Drop
Lie down on a mat with the knees bent. Lift the hips so that you're in a bridge position, in a straight line from the knees to the chin. When you feel stable, lift the right leg off the floor, extending it straight up until it's perpendicular to the floor. Keeping the foot flexed, slowly drop the right leg out to the side a few inches without moving the rest of the body.
The movement is very small, so keep it slow and controlled. Bring the leg back to center and repeat for 1-3 sets of 8-16 reps on each side.
The movement is very small, so keep it slow and controlled. Bring the leg back to center and repeat for 1-3 sets of 8-16 reps on each side.