What You Need:
All you need are some small hand weights, dumbells, or household items like soup cans or water bottles! Pump up your favorite tuned and get movin’.
3 rounds of 10 reps!
Dumbbell Shoulder Press
Starting position:
– Hold the dumbbells sideways next to the shoulder, palms pointing forwards.
Ready, set, do!
– In a seated or standing position, push the dumbbell above the head, tense the stomach, and keep the shoulders as low as possible.
– Do not extend the arms fully.
Dumbbell Front Raise
Starting position:
– Shoulder-width stance, hold the dumbbells with both hands.
Ready, set, do!
– Raise the arm in front of the body extended to the level of your neck.
– Try to keep the shoulders lowered in the process.
Dumbbell Curl
Starting position:
– Hold the dumbbells with an underhand grip.
Ready, set, do!
– Raise dumbbells to the chest, keep elbows close to the body.
– Do not completely straighten elbows when releasing.
Dumbbell Tricep Extension
Starting position:
– Hold dumbbell with stretched arms behind your head.
– Slightly bent knees, tensed glutes and abs.
Ready, set, do!
– Bend arms and bring the dumbbell behind the head as far as possible and re-extend them.
Crunches
Starting position:
– Raise legs to a sturdy and bent position. Place hands lightly behind your head.
Ready, set, do!
– Keeping your head and shoulders aligned and not straining your neck, use your abdominal muscles to pull yourself up and towards your knees.
