DUMBBELL SQUATS
Squats are a great way to boost your overall fitness and get great results fast. Squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core. There aren’t many exercises that work as many muscles as squats do. It is a great multi-purpose activity useful for toning and tightening your glutes, abs, and legs. Squats build your muscles and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes, and
THE PUSH-UP
Push-ups are basic strength building total body exercises that strengthen the upper body and improve core strength. The muscles used when doing a push are the pectorals, deltoid, triceps, shoulders, upper arms, and abdominals. Benefits of doing push-ups When executing a push up lower your body down on to the floor with your palms under your shoulders - slightly wider than shoulder width. Keep your feet close together and dig your toes into the floor helping to stabilize the lower part of your body. Keep the elbows close to the body,
THE MILITARY PRESS
The main muscles targeted in a military press are the shoulders. When performing a military press, start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet
SIDE LUNGE | KETTLEBELL SWING
Side Lunges- Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position. Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up. Pause at the bottom of the motion, and then extend through the
BARBELL BICEP CURLS | LATERAL RAISES
Bicep Curls- Begin by standing up straight with a dumbbell in each hand at arm's length or holding a barbell. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale
BANDED FACEPULL
This exercise will help to combat hunched posture and internally rotated shoulders that often results from looking down at your phone or sitting at a desk all day. Place a resistance band at shoulder height and smoothly move the band back to your face while driving the elbows behind your body. It is important to keep the elbows above shoulder height while also adding a slight external rotation at the end of each rep.
GLUTE KICKBACK (MINI LOOP BAND)
Place the resistance band around the shins, and hold a pole with one hand. Standing straight up begin moving one leg back keeping it straight and go back as far as you can squeezing the glute. Once you complete the amount of reps on one side, switch sides
LAT PULLDOWNS
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at
BANDED OVER & BACK
Hold a resistance band with your palms facing down and a little bit away from each other. Begin with the band down at your waist keeping tension on the band by pulling your hands away from each other (keep the elbows straight). Then start moving the band up and over your head and behind your back until it touches your lower back. Go back and forth until the recommended number of reps is completed.
Deadlifts
Start with the barbell on the ground, stand with the feet wide. Bending at the hips lower down and grip the bar making sure the arms are directly below the shoulders in between the legs. Next lower the hips while looking forward and making sure the head and chest are up. Driving through the floor keep the weight in the heels of the feet and extend through the hips and knees. As the bar comes above the knees lean back and drive the hips into the bar while bringing your