Squat with chest press

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Stand with feet hip width apart and toes pointed forward, not turned out.

Holding light dumbbells (3-5 lbs) elbows out at sided and shoulders down and weights at chest.

Slowly lower into squat, like you are about to sit in a chair, sit back into those heels (don't let them pop up) and press weights straight out from chest slowly as you squat.

Hold for one count then stand back up squeezing glutes (butt) as you rise back up and bring arms back into chest.

Repeat 10x
Rest and repeat for 2-3 sets


Front raise, to over head, to triceps

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Want more bang for your buck?  I always like to coordinate more muscle groups into one exercise.  Here we are using the delts, shoulders, and triceps, back of the arm.

Stand with feet facing forward and directly under hips.  Engage those abs, suck that tummy in tight.

Holding 3-5 lbs dumbbells at your sides, raise them up to shoulder height with straight arms, then raise them straight up over head, pause, then bend arms and and bring the weights down beside your neck.  Now reverse the motion.
Repeat for 10 x.  That is 1 set

Make sure your abs are tight and your shoulders are down.

Rest and repeat for 2-3 more sets.


Triceps Dips

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My favorite way to tone my triceps!

There are variations to this exercise, but here is the basic dip.

Grab a sturdy chair, bench, or even stairs.

Sit with your hands at your side, palms down.

Scoot your buns off the chair so you are holding yourself up with your hands.

Now slowly bend arms and lower down, hold for one count, then press back up to straight arms.  Making sure you back stays straight and your legs are at 90 degrees.
Repeat 10 x
Rest and do 2-3 more sets

If you want to progress this exercise, extend your legs out straight and balance on your heels, then lower into the dip.


Elevated Push Ups with Rear Leg Extensions

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Get into push up position with your feet elevated on a bench, step, or chair.

Lower down into push up position and hold for one count, come back up and extend one leg up behind you.

Repeat the push up, then extend the opposite leg up behind you.  Remember to keep your abs and glutes tight by sucking them in and squeezing those butt muscles!

Repeat until you have completed 10 reps

Rest

Repeat 1 more set

This really works your core, glutes, hamstrings, pecs, and delts!


Chest and Pecs Press

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Stand with your back facing the tube.  Grab the handles and bring them over head and bend arms at shoulder height, elbows out to the side.

Slowly press the arms out, away from your body, pressing forward from your chest (tube should be over your shoulder).  Hold extended position and count to one.  make sure your shoulders stay at shoulder height.

Slowly return to starting position.

Repeat 10-12 Reps
Rest
and repeat for 2-3 sets


Triceps Extensions

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Stand with feet under hips, toes facing forward.

Grab your handles and extend your arms out in front of you at shoulder height. Back up until you have the tension you want. (palms facing down)

Keeping arms straight, bring arms beside you, on either side of your hips, and hold (count to one) then slowly release back to starting position.


Repeat 10-12 Reps
Rest
and repeat for 2-3 sets


Elevated Biceps Curls

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Grab your tube or band and a sturdy fence or tree and give these a try!

Stand with feet under hips, toes facing forward.

Grab your handles and extend your arms out in front of you at shoulder height.  Back up until you have the tension you want.

Keeping arms elevated at shoulder height, curl arms in, and hold (count to one) then slowly release the arms back to starting position.

Repeat 10-12 Reps
Rest
and repeat for 2-3 sets


Reverse Lunge with Front Delt Raises

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Begin with feet hip width apart and toes pointed forward (never allow your feet to be turned out).
As you step back into a reverse lunge, raise your straight arms out in front of you to shoulder height.  Hold your arms there and count to one, then return to standing position with arms down.  Repeat using other leg.  10 each leg. Rest and repeat for 3 sets.

When doing a reverse lunge, make sure both legs are bent at 90 degrees and you are up on the ball of your foot on the back leg.


Shoulders, Biceps, Triceps, Upper Back, Abs, Butt, Thighs

 

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Stand holding dumbbells in each hand and feet under hips, toes forward.   Stand on right leg with left knee bent, thigh parallel to ground. Raise right arm overhead, palm in; bend left elbow, holding weight near shoulder (bottom photo) Jump up, landing on left leg, right knee bent, thigh parallel to ground, as you reverse arm position.  Jump back to right for one rep.  Repeat, quickly alternating sides.  Rest and repeat

10 reps 2-3 sets.