As you lower down into a squat, extend your arms and press the dumbbell away from you into a chest press. Holding the dumbbell with both hands against your chest, stand with your feet shoulder-width apart and bend at the knees to squat down. Make sure you keep your core engaged, keeping your torso upright, keep alternating legs, completing 10 on each side. Engage your core, and complete a curtsy lunge, crossing one leg behind the other, and bending your knees, lowering your hips until your left thigh is nearly parallel to the floor. Hold a dumbbell above your head with both hands. Holding the dumbbells in an underhand grip - with your palms facing upwards, squeeze your shoulder blades together and row the dumbbells up towards your chest, then extend your arms back to your starting position. If you have a set of dumbbells, hold one in each hand for this exercise, if not, hold the dumbbell with both hands. As you lunge, lower the dumbbell down towards your ankle, then as you push through the floor to your starting position, complete a lateral raise, lifting the dumbbell out to the side of your body. Step the opposite leg to the hand holding the dumbbell out to one side, and lower down into a lateral lunge, squeezing your core and your glutes. Lateral lunge to lateral raise: 12 reps on each sideįor this exercise, hold a dumbbell in one hand, with the other on your hip.
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