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Dumbbell Russian Twists (3 sets of 20 reps per side) Dumbbell Side Bends (3 sets of 15 reps per side) ... Lean to the side, keeping your core engaged, and return to standing. 3. Plank Dumbbell Rows.
Dumbbell Deadlift to Press – 3 sets of 10 reps. Russian Twists – 3 sets of 20 reps (10 per side) ... Return to standing by driving through your heels and pressing the dumbbells overhead in one ...
Dumbbell lateral raise. The lateral raise (or shoulder fly) is performed while standing or seated, with hands hanging down holding weights, by lifting them out to the sides until just below the level of the shoulders. A slight variation in the lifts can hit the deltoids even harder, while moving upwards, just turn the hands slightly downwards ...
Dumbbell Russian Twists with Leg Extensions. Sit on the floor with your knees bent and your feet lifted off the ground, holding a dumbbell with both hands. Lean back slightly to engage your core ...
To perform the Russian twist one sits on the floor and bends both knees while feet are kept together and held slightly above the ground (or put under a stable surface). ). Ideally, the torso is kept straight with the back kept off the ground at a 45-degree angle with arms held together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight ...
The barbell back squat Bodyweight squat. A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
Russian Twists: 12 reps per side Bicycle Crunches: 15 reps per side Directions: Perform the exercises sequentially, rest for 30 seconds, and repeat for 3 rounds.
The standing version was once a component of the sport of Olympic weightlifting as part of the clean and press movement, but was removed in 1972 due to difficulties in judging proper technique. [ 2 ] The lift is set up by taking either a barbell , a pair of dumbbells or kettlebells , and holding them at shoulder level.