— Lie flat on your back. With weights in both hands bring
elbows back next to ears and press up, bringing hands back together.
Resembles upside down push up.
Flies — Begin with arms above chest (dumbbells
in each arm), similar to press, form a bow like you are hugging
a tree, then release arms straight out to each side — full
stretch then return to “hug” position.
— Begin with sitting or standing position. Press the weights
directly above your head, then bend elbows and bring weights in
front of nose and repeat.
Side Raise — Standing position, weights at
side, life them out to side, forming a cross then return.
Front Raise — Standing position, weights
are raised from beginning position of resting on thighs, then raised
to a position resembling sleepwalking.
— Lying position, weights are in beginning position behind
head/ears, with elbows pointed toward ceiling, extend weights towards
the sky, then return.
Kick backs — Bent over position, elbows at
side, then extend out and behind.
twists — With broomstick above resting on shoulders,
twist from the waist.
1 Arm Rows — Bent over rowing position, begin
with one arm, switch to other.
— Standing curls, alternating hammer position and wrist rotation.
Squats — Standard squats
Lunges — Standard and reverse
crunches — Legs bent or elevated. Do 25-50 reps in
Obliques — Lay on side and contract side
abdominal muscles, hands behind head or along side leg, bringing
elbows or fingers down towards feet. Repeat on each side.
Do 10-20 repetitions of each exercise in 2-4 sets of each.