Chapter 5:
Taking Your Workouts To The Next Level
Synopsis
This chapter steps your workouts up a notch.
Changing It Up
INTERMEDIATE
Lying Fly
- Grab two dumbbells. The weight depends on you, just not too light or too heavy.
- Lie on the floor, facing upwards.
- Slowly, raise the dumbbells to meet above your chest. Your arms must be kept straight.
- Then, lower slowly and hold just above the ground and not on the ground.
- Repeat 15 times or as long as you can tolerate.
Shoulder Press
- Almost the same with lying fly, but the difference is to hold the dumbbells at ear level.
Seated Triceps Extension
- Sit straight; hold 1 dumbbell above your head using both your hands.
- Make sure the weight is not too light or too heavy.
- Slowly lower the dumbbell behind your back, still held by both your hands.
- Keep the raised arms as vertical as possible.
- Get back to the starting position and repeat the steps for 15 seated triceps extensions.
One Armed Row
- Put your left knee on a chair, lean forward and support your body with your left arm on the chair. Hold a dumbbell in your right hand. Lift the weight by raising your elbow toward the ceiling. Hold. Return to the start. Do 15 reps.
Dumbbell Bicep Curl
- Either assumes a standing or sitting position.
- Hold a dumbbell in each hand and bring it down towards the floor.
- Slowly raise the right dumbbell toward your chest.
- Curl the dumbbell as you raise it so your palm faces your chest.
- Repeat the step, and do it on the other side. Do 15 dumbbell bicep curls.
ADVANCED
Walking Lunge with twist of torso
- Start in a standing position.
- Take a large step forward and lower your hips.
- When you are at full position, twist your upper body toward the side of the stretched leg. Twist back to the front and return to the starting position.
- Repeat steps and do it on the other side.
High Plank
- Start in a push up position, such that your hands and shoulder width apart.
- Keep your back straight as much as possible.
- Hold for 15 seconds.
Side Lunge with Arms Raised
- Assume a standing position.
- Arms should be raised straight out in front of you.
- Move your right foot to your right side and slowly lower your hips.
- Return to the starting position.
- Do 5 then repeat on the opposite leg.
