Push-ups : 2 sets with 15 repetitions
Push-ups : 2 sets with 15 repetitions
Assume the prone position with the hands must be at shoulder width. Lower yourself unitil your cheast almost touches the floor as you breathe in. Contracting your chest muscles. return to the starting position as you breathe out.
Front Dumbbell Extension : 3 sets with 8-10 repetitions
Take the dumbbells and stand up straight. Keep your arms at the sides of your torso with your hands facing your thight. Extend your arms in front of you with your torso stationary and your elbows slighty bent as you breathe out. Lower the dumbbells back to the starting position as you breathe in.
Sitting Dumbbell Press : 3 sets with 8-15 repetitions
Sit on a bench, grab the dumbbells and lift the dumbbells up to shoulder height. Lift the dumbbells up until they nearly touche above your head as you breathe out. Return to the starting position as you breathe in.
Dumbbell Back Extension : 3 sets with 8-15 repetitions
Move your torso forward, keep your back straight, bend your knees a little and bend forward at your waist. keep your torso and shoulders almost parallet to the floor. There should be a 90 degree angle between your forearms and shoulders. keeping your shoulders in a stationary position stretch your triceps to lift the dumbbell as you exhale. Lift the dumbbell unitil your arm is fully extended. As you inhale, return to the starting position.
Cable Row : 3 sets with 8-15 repetitions
Sit on the bench of an exercise machine. Grasp the cable with a pronated grip. As you exhale, extending your elbows pull the cable to your chin so that your palm nearly touch your ears. Pause and as you inhale, return to the starting position. keep your back straight and your torso stationary.
Front Dumbbell Raise : 3 sets with 8-15 repetitions
Stand with a straight torso and the dumbbells in your arms pressing your elbows to your torso. As you breathe out, bending your elbows and keeping your uppers arms stationary lift the dumbbell to your shoulder level. Return to the starting position as you breathe in.
Bench Hyper Extension : 3 sets with 8-15 repetitions
Lie on the edge of a bench and cross your arms in front of you. As you inhale, Start bending forward slowly at the waist as far as you can while keeping your back flat. As you exhale, return to the starting position.
Floor crunches : 3 sets with 8-15 repetitions
Lie flat on your back with your knees bent a little, place your hands behind your head. As you breathe out, raise your torso by rolling your shoulders off the floor trying to touch your left knee with your right elbow. Return to the starting position as you breathe in and then do the same trying to touch your right knee with your left elbow.
Stepper : 10 minutes
Step onto a stepper and choose a program, Push the steppers down so that they don't touch the floor. For safety reasons use the bars and take your pulse rate while the workout, When the resistance level is higher more calories are burnt.
