Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
Continue this back and forth motion, keeping your arms swinging in motion.
Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.
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.
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.
Set 1 of 1
Rest before next set
You animal, don't let a few burpess slow you down!
Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
Complete 1 full push up.
Jump your feet forward to just behind your hands.
Use an explosive motion to push through your heels and return to the start postion.
Facing down, place yourself on the ground with your hands flat on the floor, directly below your shoulders.
Place your feet on top of a bench or box. Only your toes and balls of your feet should be touching the floor.
Maintain a flat back and tight core before lowering your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Push yourself back to the starting position by straightening your arms. Do not lock out your elbows.
Standing Dumbbell Overhead Shoulder Press
Set 1 of 1
Rest before next set
Push overheard with care. Meaning, don't throw them through the roof.