MUSCLES ENGAGED Triceps Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the “flabby arm” look). Obliques Many people put a lot of focus on working their […]
 With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly […]
Cable Kickback – using a low pulley set-up, attach an ankle cuff to the pulley and then around your ankle – facing the pulley, prepare the starting position by slightly bending over, bracing against the metal frame of the machine – tighten your core and slowly raise one leg in a kickback motion, squeezing your […]
Goblet Squats – Start by placing feet slightly turned out and just outside of shoulder width apart – Grasp a weight or kettle bell, holding it either tight to your chest or hanging between your legs – Tighten your core, then slowly lower down into a squat position – Depending on your flexibility, lower parallel […]
Front Plate Shoulder Raises – stand with feet shoulder width apart – grip either side of a plate and allow arms to hang extended in front of the body, this is the starting position – with a tight core and arms secured in a slightly bent position, slowly raise the plate to shoulder level – […]
Dumbbell Lateral Raise (Single Arm) – hold dumbbell down by your side at arms length with palms facing inwards – with the free arm, grip a solid surface like a chair – maintain a tight core and upright posture – with a slight bend in your elbow, lift the dumbbell outwards from your side, hand slightly tilted – […]
Jump Lunges – step one foot forward then lower yourself into a lunge position, keeping the core tight and legs at 90 degree angles – in an explosive movement, launch upwards into the air – land with feet in the same position as the launch, so you can immediately lower back down into the lunge […]
Alternating Hammer Curls – stand with feet shoulder width apart, arms down at the sides holding dumbbells, engage your core for stability – raise the right dumbbell, keeping your palm facing inwards while curling the weight towards your shoulder – squeeze the bicep at the top of the movement before slowly lowering back to your […]
High Cable Row (Half Kneeling Variation) – set the cable machine overhead with the close grip handle attached – while grasping the handle, lower onto the floor in a half kneeling position (meaning one knee is down and the other knee is up, providing stabilization) – tighten the core and retract your shoulder blades, hands […]
Pop Squats Begin by stepping out slightly wider than shoulder width apart with the toes pointed outwards. This is the starting position. Lower into a squat position by pushing the hips and glutes backward. Maintain a tight core and straight back throughout. In an explosive movement, jump up into the air from the lowered squat […]
