Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench. You can either position yourself at a 90 degree angle to the bench, or dip your hips/pelvis below the bench (shown above). The…
These begin like ordinary situps and incorporate light weight. Variation 1: Holding 15lbs Plate Lie face up with your knees bent holding the weight overhead, arms extended. You want to anchor your feet with dumbbells or by having a partner hold them. Begin your situp…
Stand with feet much wider than shoulder width apart. Grab dumbbells you can comfortably curl and hold them with arms extended between your legs. Slowly lower your body into a squat position with your knees never extending past your toes. Simultaneously perform a bicep curl,…
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the…
Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arm’s length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. This will be your starting position. Keeping your upper…
Grab lightweight dumbbells and hold at your sides with neutral grip (palms facing each other). (10lb shown in video). Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. Initiate the movement by taking a…
Start with a dumbbell in one hand and your palm facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. You may want to rest…
Grasp a couple of dumbbells holding them by your side at arm’s length. (35lb dumbbells shown in video) Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position….
Grab a single dumbbell with both hands, arms extended, keep your torso straight with slight bend at waist and the dumbbell should be between your legs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the left dumbbell to…
Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time. Hang your arms at your side…
Having your front leg elevated will help to increase the range of motion compared to other types of split training Grab a barbell or dumbbells in each hand. Place your front foot flat on a raised platform. Use the other leg and step backward…
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to…
This is a combination of exercises, DB Push-up, Deadlift, Front Shoulder Raise & Squat). See Below. Stand with your feet slightly wider than shoulder-width apart, holding a pair of light dumbbells down by your sides. This is your starting position. Get into plank position and…
Instead of lying completely flat on the floor like you typical would for this exercise, you want to balance your self in a more upright position. Grab dumbbells (I am using 10lb DBs in this video). Hold with bent arms and palms facing each other….
This exercise is a combination of three moves with a focus on increasing the “time under tension” on the leg muscles. Do your best to stay low throughout duration of the exercise. Begin standing with your legs shoulder-width apart. Grab a dumbbell in each hand….
Obtain/Locate a short bench, step or box. Get into a prone position on the floor, supporting your weight on your arms and place one foot on the bench, step or box. Your other leg can be suspended in the air or resting on your…
This exercise combines dumbbell bicep curls, squats, burpees and push-ups. Enjoy! Begin standing with your legs shoulder-width apart. Grab a dumbbell in each hand. (10lbs shown in video). This is your starting position. Perform a squat while simultaneously curling the dumbbells. While still holding…
Place a light dumbbell on the floor, standing on end. Choose a lighter dumbbell than you think you’ll need at first, until you’re comfortable with the exercise. (20lb is used in the video) Lie down on the floor, on your stomach, with your…
Begin standing with your feet shoulder width apart and a dumbbell in each hand. Palms should be facing your thighs (neutral grip). This will be your starting position. Step forward with your right leg, flexing the knees to drop your hips. Descend until your…
With one arm holding a dumbbell, bend the elbow so that it creates a 90-degree angle between the upper arm and the forearm. Tip: Keep the arm parallel to your torso. This will be your starting position. As you breathe out, externally rotate your…
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a dumbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees and…
This video is a combination of three bicep curl variations. EZ Bar Bicep Curls Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be…
This is a combination of exercises, DB Squat, Barbell Step Up and DB/Barbell Shoulder Press. See Below. DB Squat to DB Shoulder Press Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up…
Kneeling Squat Set the bar to the proper height in a power rack or smith machine. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders….