Standing Shoulder Press

 

Stand with your feet hip width apart and back straight. Grasp two dumbbells of equal weight in each hand, holding the weights directly in the middle. Keep your wrists straight. Lift the weights above your head with palms facing forward until the weights touch. Slowly lower the dumbbells, bending at the elbows, until your arms form two 90-degree angles at your sides. Bring your arms back up overhead and together so that dumbbells are touching again. Make sure you do not arch your back during the movement.

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Standing Overhead Dumbbell Tricep Extensions


Stand with feet hip width apart. Grasp one dumbbell, cupping one end with both hands. Bring the weight up above your head, straightening your arms. Keeping your elbows in toward your head and facing forward, slowly lower the weight down behind your head until your arms are at a 90 degree angle. Keep your elbows in toward your head. Straighten your arms back up overhead, squeezing at the top.

 

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Incline Dumbbell Flyes

Set the bench to between a 90 and 180 degree angle. Select two dumbbells of equal weight. Lie back on the incline bench. Hold weights above your chest straightening your arms with palms facing in toward each other. Slowly bring the arms outward, with elbows slightly bent, until your thumbs are aligned with but away from your shoulders. Bring the weights back up together, palms facing each other, as if you were putting your arms around a big ball. Repeat.

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Jump Lunges

 
Get into a lunge position, with both knees bent and one leg in front of you and one leg behind you. Your knees should not go over your toes. Using your arms to assist you, jump up and switch leg positions, going back into lunge position. Keep your back straight and aligned with your back leg.
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Stability Ball Pushups

 

Face the floor and put your feet on top of a stability ball. Get into pushup position, with arms straight, out wide, and in line with your chest. Tilt your hips upward, engaging your core. Slowly lower your upper body to the floor, until your arms are just below 90 degrees. Keeping your core tight, push all the way back up to starting position. Try to keep the ball from moving.

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Rear Flyes

 
Straddle the bench and sit facing the seat. Place your hands on the inside straight handles. Slightly bend your elbows, bringing the handles back behind you just past your shoulders. Squeeze your upper back, while relaxing your shoulders. Keep your head and neck straight. Slowly return to starting position without dropping the weights completely.
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Band Bicep Curls


Select a band with a good amount of resistance. Hint: the darker in color the band, the harder it will be to use. Step on the middle of the band with one foot. Hold the handles with palms facing upward. Bend at the elbows and bring the handles up toward your shoulders. Slowly return 3/4ths of the way down, keeping some resistance in the band. Repeat, contracting the biceps as you go.

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Leg Extensions

 
Adjust the seat so that your knees are aligned with the joint or moving part of the machine. If the foot pad adjusts, move it to where it is right above your ankles. Grasp the handles on either side of you. Slowly extend your legs, bringing the pad up until your legs are straight. Don’t lock out your knees. Return to starting position. Make sure you use slow and controlled movements with this exercise.
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Bicycle Crunches

 
Lie face up with your back on a mat. Bend your arms and keep your hands to the sides of your head. Extend one leg out straight and bend the other leg at the knee. Lift your upper body slightly and bring your right arm toward your left knee (using the opposite arm and leg). Switch and bring your left arms toward your right knee. Continue repeating several times. Finish by lying back down on the mat.
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