Chest Press/Chest Fly

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Lie on a bench, floor or a ball, feet firmly on the floor. Hold a dumbbell in each hand, palms facing your knees Elbows are straight, holding the weights towards the ceiling, positioned over the chest. The ends of the dumbbells are either touching, or and inch or two apart. The Movement: Bend your elbows, lowering the weights with control until your upper arms touch the floor. As you lower the weights, keep the weights (and your wrists) directly over your elbows. This means that the weights will separate from each other as they lower. Without pausing at the bottom of the movement, press the weights back to the ceiling. Reverse the movement of the weights, keeping them over the chest, and gradually bringing them closer to each other at the top of the motion. Twist your palms so that they are now facing each-other Read More . . .

Banded Waddles

Major Muscles Worked: Glutes, Hips Set Up: This exercise needs a little bit of space; find a seam or straight line that is about 10 feet long. Stand so that your right foot is at the end of that seam You’ll start by moving left along the seam Loop a band around your legs, and position it just above your knees. the band should be tight enough so that when your feet are just under hip width apart, you can feel the tension of the band. You can bend your knees just slightly, or keep them straight. in the video above, my knees and hips are slightly bent. The Movement: Place your weight, and stabilize yourself with your right foot. Keeping the bend in your knee the same, kick your left leg to the left. Transfer the weight to your left foot. With control, bring your right foot towards the mid-line of Read More . . .

Bicep Curls

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Stand tall with your feet about hip width apart. Chest up, and shoulders back. Hold a dumbbell in each hand by your sides. The Movement: Keeping your elbows close to your sides, bending your elbows, curl the dumbbells up so that they’re now at your shoulders. You can rotate your palms so that they’re facing your shoulders, or your palms can be facing in, towards the mid-line of your body. With your elbows close to your sides, lower the weight with control back to the starting position. Pause before starting the next repetition Specific Cues: Focus on keeping your elbows as close to your body as possible. If your elbows splay away from your body, your weight may be too heavy. Resist the urge to sway back & forth with your hips while lowering the weight to your thighs. Read More . . .

Front Raise

Major Muscles Worked: Shoulders Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to each other. Hold one dumbbell in each hand by your sides. Chest is up, shoulders are back. The Movement: With your palms facing the front of your thighs, slightly bend your elbows. Relax your shoulders down away from your ears. Keeping the bend in your arms the same, lift your arms in front of you. Keep your torso stationary – try not to rock back. If you are, lighten your weight. Pause at the top of the motion. Lower the weights with control. Specific Cues: If your torso is moving a lot, you may need lighter weights. You may want to stagger your feet if you’re finding too much pressure in your back. Front Raise with Bands Variation Step in the middle of your band depending on the resistance of your band, Read More . . .

Chest Fly

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Lie on a bench (incline or flat) or a ball, feet firmly on the floor. Hold a dumbbell in each hand, palms facing each other Elbows are slightly bent, holding the weights towards the ceiling, positioned over the chest. The Movement: Keeping the bend in your elbows the same throughout the entire movement, and palms facing each other, slowly separate the weights, lowering your arms to the ground. Go as far as you can Get a good stretch across your chest, and go as far as you can without losing control of the weights. Reverse the movement, squeezing the chest, and bringing your hands back together above your chest. Specific Cues: If you could trace the path of your dumbbells in the air, it would make a semi-circle – not a triangle At the top of the movement, with the dumbbells towards Read More . . .

Straight Arm Press Down

Major Muscles Worked: Back Set Up: Anchor a resistance band at it’s mid-point at a high anchor point. Hold on to one handle of the resistance band with each of your hands. Walk backwards, away from the anchor point, until your hands (with your arms straight and slight tension on the band) are at about shoulder height. Your palms are facing the floor. Your chest is up, and your shoulders are back. Keep your core tight throughout the entire exercise. The Movement: Keeping your arms straight, press your hands down towards the floor until they hit or pass your mid-thigh. Keeping resistance on the bands, slowly, return to the starting position. Specific Cues: Do not roll your shoulders forward as you press the bands down. Keep your arms straight; the resistance of the band will determine how close you can get to your thighs – Just go as far as Read More . . .