Leg Exercises
Reverse Lunge
Chest Exercises
Flat Chest Press
Muscles worked
Quadriceps, glutes, hamstrings and adductors
Success tips
START | FINISH |
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Flat
START
FINISH
•Place feet in a position so that when you lunge back, your front foot is directly under your knee and your back leg lines up under your hip.
•Keep your head and chest lifted, with a slight arch in the lower back during the movement.
•Do only one side to fatigue and then switch to the other side.
START
•Stand with your feet together.
•Hold the dumbbells at your sides with your palms facing inward.
•Keep the chest lifted, abs tight and a slight arch in the lower back.
ACTION
•Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward, keeping your knee steady at a 90 degree angle.
•Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back.
•Slowly return to start position.
Success tips
•Maintain a
•Keep knees bent so your feet are positioned flat on the floor directly under your knees.
•Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
•Grab the dumbbells and lie back on the bench.
•Bend your elbows back keeping your arms at approximately
•Keep your arms directly in line with the dumbbell, over your wrists and elbows.
•Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your lower back.
ACTION
•Slowly press the dumbbells uprward, straightening your arms while moving the dumbbells toward each other, directly over the center of your chest.
•Don’t lock out your elbows, keep the tension on the chest.
•Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled.
Incline Chest Press
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Inclined to 45 degrees
Success tips
•Maintain a
90 degrees from your torso at the top.
•Keep knees bent so your feet are positioned flat on the floor directly under your knees.
•Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.
•Keep shoulder blades pinched together and maintain good spinal alignment.
•Keep your arms directly in line with the dumbbell over your wrists and elbows.
START
START
•Grab the dumbbells and lie back on the bench.
•Bend your elbows back, keeping your arms at approximately
•Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your lower back.
FINISH
ACTION
•Slowly press the dumbbells upward, straightening your arms while moving the dumbbells toward each other, directly over the center of your chest.
•Don’t lock out your elbows, keep the tension on the chest.
•Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled.
16
17