Dumbbell Full-Body Functional Upper Sculpt

1. Start with one kettlebell placed on the floor between your feet.
2. Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
3. Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
4. Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.

1. Hold a kettlebell with both hands in an over hand grip.
2. Stand straight, with your legs slightly wider than shoulder width apart.
3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
4. Keep your back arched and your head facing forward.
5. Let your arms hang loosely.
6. Swing the kettlebell back between your legs while exhaling.
7. In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
8. Continue for the desired number of repetitions or time.

1. Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
2. Bend your knees, allow your body to lean forward and let the ball hang between your calves.
3. Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
4. Lower the ball back between your legs (but not to the floor) and repeat the movement.

• With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
• Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
2. Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
3. Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
4. Press the barbell above your head. Lower the bar.

• With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
• Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
2. Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
3. Slowly lower yourself to the starting position and switch legs.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
3. Allow your thigh to come to parallel with the floor.
4. Pause then slowly return to the starting position without locking out your knee.
5. Repeat then switch sides once set is complete.

• With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
• Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
2. Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
3. Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
4. Press the barbell above your head. Lower the bar.

• With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
• Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.

• With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
• Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
2. Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
3. Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
4. Press the barbell above your head. Lower the bar.

• With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
• Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Place two dumbbells or kettlebells on the floor about shoulder width apart.
2. In a push up position, place your hands on the grip section of each bell for support.
3. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
4. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
5. Hold for a count of one.
6. Your breathing should remain constant throughout the movement.
7. Lower the bell to the floor and without pause, then repeat the movement with your other arm.
8. When you have rowed both arms, that is one repetition.
9. Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.

1. Lean forward into an incline bench
2. Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
3. Your arms should be fully extended and hanging straight down. This is the start position.
4. Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
5. Hold and squeeze your shoulder and back muscles.
6. Return to the start position in a slow, controlled movement.
7. Repeat.

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

• With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
• Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
2. Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
3. Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
4. Press the barbell above your head. Lower the bar.

• With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
• Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
• Repeat.

1. From the fetal position, grab the kettlebell then roll on to back. Bring the right leg in while the left is extended. Press the kettlebell into the air with the right hand. Place the left hand on the ground.
2. Come up on your left elbow. Then sit up while keeping the kettlebell in the air. Drive your hips into the air. Sweep leg into a kneeling position. Rotate back knee so that your body is in a lunge. Step forward and stand up straight.

• With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
• Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
2. Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
3. Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
4. Press the barbell above your head. Lower the bar.

• With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
• Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
2. Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
3. Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells then kick off the floor with your left foot to return to the starting position. Repeat on the right side. Continue alternating.