This is a great power variation of the squat. You still lower yourself down slowly, but explode upwards from the bottom of the squat. As you land, try to slow your momentum so you’re working your muscles on the way down as well.
- Sit on the ground with your knees bent, feet flat on the floor and your hands behind you, with your palms pressed to the floor.
- Using your palms and heels for support, squeeze your glutes to raise your hips off the floor until your torso is horizontal. Squeeze for 2-3 seconds at the top.
- Slowly lower your hips back down. This is one rep.
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A great variation on the forward lunge that will help hit additional small muscle groups.
This is performed in a very similar way to a standard lunge.
- Stand with your feet hip width apart. Place your hands on your hips.
- Step backwards with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
- Push back off of your back foot and raise up to your initial position. This is one rep.
- Repeat with the other leg.
Rear Deltoid Rotations
This exercise is great for working the back of your shoulders and your sides.
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- Start with a dumbbell in each hand and hold them out to your sides whilst keeping your elbows in close to your sides.
- Tense the back of your shouldes. Rotate the dumbbells outwards whilst keeping your elbows near your sides.
- Slowly bring the dumbbells back in front of you until they touch. This is one rep.
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Dumbbell Bent Over Row
- Hold a dumbbell in each hand.
- Bend forward, keeping your spine in a neutral position.
- Tense your core and both lats, raising the dumbbells up towards your torso, holding at the top for 2-3 seconds.
- Slowly lower the dumbbells back down. This is one rep.
Side Dumbbell Raise
Side raises are great at working the middle section of your shoulders.
- Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
- Tense your core and slowly raise one arm up so it is straight out to your side, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your shoulder as you do this.
- Slowly lower the dumbbell back to your side.
- Repeat with the other arm. This is one rep.
Squat Dumbbell Oblique Raises
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This is a great dynamic movement to hit your whole body whilst working to tone your arms.
- Hold a dumbbell in each hand in front of you. Place your feet shoulder width apart and squat down. This is your starting position.
- Tense your glutes to explode up, using some of that momentum to raise the two dumbbells over your head in front of you. As you do this, twist to the side by tensing your obliques (side abs).
- Slowly reverse the motion, bringing your hands back down and squatting into the start position ready to do the same on the opposite side. This is one rep.
On Side Leg Crossovers
- Lie on your side with your hands in front of you and your legs extended on the floor.
- Keeping your core tensed, raised your legs off the floor.
- Keep your legs extended and elevated and move them up and down, crossing them over as shown. Each crossover is one rep.
High Plank to Glute Kickback
To mix in some glute exercises with your abs, as well as upping the difficulty, try some glute kickbacks.Report this ad
- Whilst in a standard plank position, tense your glutes one at a time, raising your leg slowly and holding for 2-3 seconds at the top.
- As you’re resting on one less limb, the plank will become more difficult to hold also.
- Repeating once with each leg is one rep for this exercise.
Dumbbell Bicep Curls
- Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
- While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.