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1 workout | 1 available slots | 1 total days

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Day 1

Full Upper Body + Core 8 exercises | 1 sections

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Exercises

Dumbbell Bent Over Row

Setup - Stand with your feet hip width apart and a hold a dumbbell in each hand with a neutral grip (palms facing your body) Movement - Slightly bend your knees and hinge forward at your hips, keeping your back straight. Your torso should be at about a 45 degree angle to the ground - Pull the dumbbells towards your lower ribs or upper abdomen. Lead the movement with your elbows rather than your hands. Keep your elbows close to your body through the entire motion - At the top of the row, squeeze your shoulder blades together, fully contracting the muscles of the upper back (Rhomboids, Traps, Lats) - Slowly lower the dumbbells back towards the ground, fully extending your arms to the starting position

Sets

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Exercises

Incline Dumbbell Rear Delt Fly

Setup - Set an incline bench up to a 30-45 degree angle - Position yourself by lying face down and placing your chest on the upper part of the bench. Plant your feet firmly to the floor - Have the dumbbells in each hand hanging over the bench Movement - Begin by raising the dumbbell out to the sides, leading with your elbows. Keep your arms slightly bent throughout and your elbows should be higher than your hands at the top of the lift - When your arms are parallel to the floor, pause for a brief second at the top and squeeze the rear delts - Slowly lower the dumbbells back to the starting position

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Exercises

Dumbbell Around The Worlds

Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand with your palms facing away from you and your arms fully extended Movement - Start with the dumbbells resting on your upper thighs. Then begin by moving your arms in a circular motion, travelling around your head and torso, keeping the dumbbells close to your body - Complete the circle by reversing the movement, bringing the dumbbells back down to the the starting position

Sets

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Exercises

Standing Dumbbell Shoulder Press

Setup - Stand with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height and at a 90 degree angle. Palms facing outwards Movement - Press the dumbbells overhead by extending your arms, keeping your elbows slightly bent - At the top your arms shoulder be fully extended, slowly lower the dumbbells back to the starting position stopping just above your shoulders

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Exercises

Tricep Dips

Setup - Sit on the edge of a bench with your hands placed next to your hips, fingers facing forward gripping the edge of the bench - Extend your legs out in front of you with your heels on the floor Movement - Begin by slowly bending your elbows to lower your body to the floor. Keep your elbows pointed backwards as you descend - You should feel the stretch in your triceps and shoulders at the bottom. Keep your elbows at about a 45 degree angle to your torso - After reaching the bottom of the dip, push through your palms to straighten your elbows to lift your body back up to the starting position

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Exercises

Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

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Exercises

Knee Tucks

Set Up - Sit down on a yoga mat and place your hands behind your back and knees bent in front of you Movement - Lift both knees towards your chest by bending your hips and bringing your thighs towards your torso - Extend your legs back out controlling the movement, keeping your feet off the ground

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Exercises

Leg Holds

Set Up - Lie flat on your back with your legs fully extended and arms at your sides for support Movement - Lift both legs slightly off the ground - Hold your legs in this position, keeping your core engaged, lower back pressed into the floor and legs straight

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