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At the bottom of the squat, grab the weights and keep your arms extended. Return to standing while grabbing the weights, with your palms facing your body and your hips extended forward. Place the weights on the floor as you picked them up.
3) Chest press on the floor
Lie on the floor with your feet flat on the floor. Use small weights to lift your arms up to the floor, then lower them back down.
4) Goblet squat
From a standing position, grab a weight at your chest with both hands. Squat down slowly, while squeezing your glutes and core.
Slowly return to the starting position, then repeat.
5) Commando rows
Place two weights on the floor, then get into a push-up position, grabbing the weight dumbbells. Spread your legs slightly and rest your body weight on your toes.
Lift a weight with one arm, while pressing the other arm that is on the floor. Slowly return to the starting position, and repeat with the other side.
6) Power partial
Begin the exercise by grabbing a weight in each hand. Extend your arms out to the sides, with your palms facing your body.
Raise your arms to the sides, until the weights are at shoulder height as you exhale. Don't forget to hold this position for a second before slowly returning to the starting position, inhaling.
7) Tricep press
From a standing position, grab a weight or ball and lift it up, then bring it back down, bending your elbow.
The handlebars will be at the height of the nape of your neck, or even a little lower.
8) Single leg deadlift with weight
Grab some weights and extend your left foot back, keeping your body weight on your right foot only.
Slowly return to the starting position, then repeat the exercise alternating legs.
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