| Walk with Upright Row/Bent Row |
| Grasp a pair of dumbbells, palms facing your body. Take a step forward, raising the weights in an uptight row as you go. Pull with your shoulder and trap muscles rather than your arms, and don't let your elbows go above shoulder height. Lower the weights as you step with the other leg. Continue rowing as you walk forward for a total of eight steps, then take another eight steps back. Then, for the last part of the exercise, lean forward slightly and turn your wrists so that that your palms face your outer thighs in a neutral grip. Your knees should be slightly bent. Bring your elbows behind your body, pulling with your back rather than your arms. Aim for about 10 reps. |
 |
|
|
| Squat with Biceps Curl |
| Stand erect, holding a medicine ball at hip level. Squat down and simultaneously curl your arms toward your shoulders. Focus on squeezing your biceps at the top. As you straighten your legs, return the ball to hip level. Keep your shoulders down and chest up throughout the movement. |
|
A. |
|
B. |
| Lunge with Triceps Extension |
| Begin with one leg behind you, bodyweight balanced between your front and back legs. Your arms should be bent at 90 degrees behind your head, holding one dumbbell. As you lunge down, extend your arms up. Do about 10, then switch sides for another 10. Remember to work against gravity so that when you lunge down, you raise your arms. Keep your shoulders square and chest lifted throughout. |
|
A. |
|
B. |
| Plié Squat/Overhead Press |
 Begin with one leg behind you, bodyweight balanced between your front and back legs. Your arms should be bent at 90 degrees behind your head, holding one dumbbell. As you lunge down, extend your arms up. Do about 10, then switch sides for another 10. Remember to work against gravity so that when you lunge down, you raise your arms. Keep your shoulders square and chest lifted throughout. |
|
|
   |
| Your Personal Trainer |
Sponsored by
Xenadrine EFX |
|
|
|
|
|
  |
|
