1. Using bench, face away from bench placing palms on edge with fingers curling over the edge
2. Legs out straight in front, heels on floor
3. Keeping butt off of bench, lower body towards floor
4. Elbows stay in – don’t let them flair out
5. Don’t touch the floor, lift body up to starting position
Tricep Dips
1. Lie on back on floor with legs out straight holding stability ball, arms overhead
2. Grab the ball with both ankles and lift up, arms reaching up to grab ball, transfer ball to hands
3. Keep slight bend in the knees, lower legs and arms but don’t let ball touch the ground
4. Transfer back to legs in the same manner, works inner thighs as well as abs
Scissors
1. Wide stance, feet pointed diagonal away from body, dumbbells in front, palms facing towards body
2. Squat down without letting knees go beyond toes
3. When coming back up, raise dumbbells to chest height, elbows pointing out to side
4. Works inner thigh and glutes
Pile Squat with Upright Row
1. Hands facing inward, arms straight out to the side, feet flat on ground, back flat on bench, one dumbbell in each hand
2. Pull arms together in air over chest, keeping slight bend in elbows
3. Don’t let weights touch, slowly down not dropping arms below body
Pec Fly with Dumbbells
1. Leaning on bench with one hand and knee (same side of body)
2. Other leg firmly on ground, other arm holding weight straight down at side
3. Row the arm up, bending elbow until arm is level with body
4. Lower, finish repetitions and switch sides
One Arm Row
1. Standing, hold barbell at top of chest, hands facing out, feet shoulder width apart
2. Slight bend in knees
3. Raise arms above head, pressing up from shoulders
4. Protect back, weight in heels
Military Press
1. Facing the floor, hands on floor, feet on ball shin/ankle height
2. Body in alignment parallel to floor
3. Pull legs in towards body, butt in air
4. Use abs to help pull
5. Extend legs out and repeat
Jack Knife on Ball
1. Feet shoulder width apart, don’t lock knees
2. Hold dumbbells down at your side, palms facing inward, raise lower arms keeping upper arms at side
3. Do 7 reps only raising arms halfway so that forearms are parallel to ground (works lower half)
4. On 7th rep, hold and start next 7 from that position, curling arms all the way up (works upper half)
5. On 7th rep, lower arms all the way to sides and do complete range of motion
6. Repeat with other arm
Hammer Curls
1. Hands little more than shoulder width apart, feet flat on ground, back flat on bench, one dumbbell in each hand
2. Hold weights beside chest, palms facing away, arms bent at right angle
3. Push arms up and slightly in – do not let weights touch, do not lock elbows
4. Increase weight slowly and have a spotter if doing heavier weight
Dumbbell Chest Press
1. Sitting at 45 degree angle on bench, knees bent over pad
2. Twist torso so that opposite elbow goes towards opposite knee
3. Twist to the opposite side doing same thing
Bicycle on Decline Bench