DUMBBELL CHEST PRESS: Lying down on a mat or on the floor, with knees bent and glutes raised and tightened, begin with your arms and dumbbells pushed straight above you, directly over your chest. Without the ends of the dumbbells touching; slowly lower your elbows out and to the side, away from your ears in line with the middle of your chest. Pause for a moment before pushing back up, bringing the dumbbells together at the starting position. That’s one rep; complete 2 sets of 15 reps. Starting weight: 8-10 lbs. dumbbells

DUMBBELL FLYS: Lying down on a mat or on the floor, with knees bent and glutes raised and tightened, begin with your arms and dumbbells pushed straight above you, directly over your chest. Palms should be facing each other. Slowly lower dumbbell out to sides, with elbow slightly bent.  Raise dumbbell in an arc to the starting position, exhaling in the process. That’s one rep; complete 2 sets of 15 reps. Starting weight: 8-10 lbs. dumbbells.

 

TRICEPS EXTENSION: Lying down on a mat or on the floor, with knees bent and glutes raised and tightened, begin with your arms and dumbbells pushed straight above you, directly over your chest. Palms should be facing each other. with elbows tucked in. Bend elbows and lowering the dumbbells toward the top of your head  Make sure the shoulders do not move. Stop when your elbows are at a 90 degree angle.  Return the dumbbells to the starting position by straightening your elbows. That’s one rep; complete 2 sets of 15 reps. Starting weight: 8-10 lbs. dumbbells.

RUSSIAN TWIST: Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest. Keeping abs tight, lean back slightly and lift the feet a few inches off the floor, slowly twist the body to the right and bring the dumbbell beside the right hip. Return to center, and then slowly twist to the left and bring the weight beside the left hip to complete one rep/rotation. Complete 25-50 rotations.

AB SCISSORS: Lie on your back straight with your hands at your sides. Slowly raise both the legs off the ground so that feet are flat towards the sky. Now contract your abs and slowly lower your right leg, while keeping the left leg in place, foot towards the sky, as if you were opening a pair of scissors. Return your right leg to starting position and perform this exercise on the left leg, taking turns to lower each leg. Complete 2 sets of 15-20 on each side.

PLANK WALK: With abs tight, starting in a high plank position, step right foot and right hand to right side immediately followed by left foot and left hand. That’s 1 rep. Do a few reps toward each side, for a total of approximately 1 minute. Repeat 3 times.