Side Bends
Side Bends
Hold a dumbbell or kettlebell in one hand and bend sideways crunching only at your side that is weighted, then come back to standing straight. Try to really focus
Incline Bench Rear Delt Flys
Incline Bench Rear Delt Flys
Face an incline bench, kneel on the seat so your chest is supported and your torso is facing the ground. Start with your hands out front
Incline Bench Chest Press/ Chest Flys
Incline Bench Chest Press/ Chest Flys
Have a seat on an incline bench with your back against and supported by the bench. You should still press through your heels and squeeze
Walking Lunge
Walking Lunge
Hold one dumbbell in each hand by your hips or by your shoulders. Lunge out far enough that your back knee barely touches the floor, there's a 90 degree
Concentration Curls
Concentration Curls
Have a seat and hold one dumbbell in your hand with an underhand grip, and let it fall between your legs with your elbow on your inner thigh. Go
Z – Press with Dumbbells
Z - Press with Dumbbells
Begin seated, legs straight out in front, with one dumbbell in each hand by your shoulders with your palms facing forward. Keep your core tucked in
Barbell Z-Press
Barbell Z-Press
Begin seated, legs straight out in front, with a barbell across your chest/ collar bones with your elbows high. Keep your core tucked in tight and initiate the movement
Rows on bench
Rows on bench
Begin with one knee and one hand (on the same side of your body) on a bench and the other hand holding a dumbbell. Leading with your elbow,