Stand with feet shoulder width apart, holding a dumbbell in each hand, palms facing your thighs. Brace abs and hinge at the hip to lower the dumbbells towards your feet, keeping them close to your legs. Use your glutes to thrust upwards to a standing position. Your back should remain flat throughout the movement. Keep knees soft but do not squat.
Stand with feet shoulder width apart, holding a dumbbell in each hand, palms facing each other. Bend over at 45 degrees keeping your back flat and raise arms out to the sides until they are in line with your shoulders, keeping a slight bend in the elbow. Bring back to the centre in front of your thighs.
Stand with feet shoulder width apart, holding a dumbbell in each hand, palms facing each other. Bend over at 45 degrees keeping your back flat and row the dumbbells up into your armpits, keeping elbows close to the body. Lower under control.
Stand with feet shoulder width apart and brace abs. Holding one dumbbell in both hands by the ends, lift it to eye level and circle it round your head clockwise making a "halo" shape. Reverse direction and do the movement counter-clockwise. This is one rep.
Start in high or low plank position with abs braced and back flat - be careful not to arch your lower back or let your tummy drop. Step forward with left foot, bringing it towards your left wrist and step back to start position. Repeat with right foot to right wrist. This is one rep. The slower you do these, the harder and more effective they will be.
Standing with feet at shoulder width apart, toes facing forwards. Brace your abs and keep your knees soft. Holding a dumbbell in each hand, palms facing each other, just in front of your thighs. Raise both dumbbells slowly out to the sides, until your arms are level with your shoulders, palms facing downwards. Lower slowly under control to the start position, just in front of your thighs. That is one rep.
Standing with feet at shoulder width apart, toes facing forwards. Brace your abs and keep your knees soft. Holding a dumbbell in each hand, palms facing inwards towards your body, just in front of your thighs. Raise both dumbbells slowly upwards, until your arms are level with your shoulders in front of you, palms facing downwards. Lower slowly under control to the start position. That is one rep.
Stand with feet shoulder width apart and brace abs. Holding a dumbbell in each hand, palms facing your thighs, raise both arms up to shoulder height, elbows up and high. Lower under control.
Lie on your tummy on the floor with fingertips at your temples, elbows flared out. Raise your chest off the floor by flexing your lower back and return to start position. To make it harder, lift your feet off the floor.
Do side and front raises alternately without stopping
Standing with feet shoulder width apart and abs braced, raise dumbbells out to the front at shoulder height palms facing the floor. Cross the dumbbells in front of you with right hand above left. Return to start position and cross in front of you again, this time left hand over right. This is one rep.
Lunge forward with right leg and place right hand on your knee. The left leg should be straight back behind you and your back is bent over at 45 degrees in line with the left leg. Brace your abs. With a dumbbell in your left hand, row upwards into your armpit, keeping your elbow tucked close into your body. Lower under control. Complete half the time allowance and reverse position to row with the right arm.
Start in a low plank position with a flat back and abs braced. Raise your self up into a high plank and back down onto elbows, keeping body flat and without rotation as much as possible.
Lying Chest Press
Shoulder Press
Bicep Curl
Full Push Up
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