2. Bent Over Row (A) - Back & Biceps
Holding a dumbbell in each hand, stand upright with feet
shoulder width apart. Draw your stomach in and, while keeping
your back flat and knees slightly bent, bend over at your hips
to about 45 degrees and straighten your arms towards the
floor. Bend only as far as you can keep your back straight.
Pull your elbows back, allowing shoulder blades to come back
together, and the dumbbells up towards your sides. Lower to
the start point and repeat.
1. Lunges (A) - Thighs & Buttocks
Stand upright with the weights at your sides. Take a long
step forward and lower your body until your back knee almost
touches the floor. Your front knee should not extend over your
front toe. Then step back so that your feet are together. You can
repeat with the same leg or alternate legs. Ensure your hips stay
square. If it is hard, start with a shorter step and go further
as your flexibility improves.
3. Shoulder Press (A) - Shoulders & Triceps
Stand tall with feet about shoulder width apart. Hold a dumbbell
in each hand at shoulder height, drawing your abdominal muscles
in. With your knees slightly bent, push the dumbbells up until your
arms are straight. Lower back down to your shoulders and repeat.
Try alternating arms or sitting on a Reebok Gymball to improve
trunk strength and balance. To progress, try combining the
Shoulder Press with the Squat.
4. Squats (B) - Thighs, Buttocks & Lower Back
Hold a dumbbell in each hand and stand upright with feet slightly
wider than shoulder width apart. Draw your stomach in, keep your
shoulders back and eyes forward. Let your hips go back as you bend
your knees. Keeping your weight evenly distributed over your toes
and heels, squat down until your knees are at about 90 degrees.
Exhale as you stand up. Your knees should not extend over your
toes, if they do, allow your hips to go back further.
Exercise Tips
• Always take care when picking weights up. Bend from the knees,
keep your back straight and abdominal muscles tight.
• Start with one or two circuits of the following exercises in the order
shown. Increase to three circuits as your fitness improves.
• If you do this programme more than twice a week, alternate between
exercises A and B from one session to the next.
5. Upright Row (B) - Upper Back, Shoulders & Biceps
Stand with you feet shoulder width apart and your knees slightly
bent. Hold a weight in each hand with your arms in front of the
thighs. Pull your hands in a straight line up towards your chin
by bending and lifting your elbows until they are just above
shoulder height. Make sure arms stay close into your body.
Return to the starting position and repeat.
