SUMMER SHAPE UP

DUMBBELL SQUAT

STAND UP STRAIGHT WITH YOUR FEET SHOULDER DISTANCE APART AND A DUMBBELL IN EACH HAND. REST YOUR ARMS AT YOUR SIDES WITH YOUR PALMS FACING YOUR THIGHS. SLIGHTLY BEND YOUR KNEES AND SQUAT DOWN WHILE SLOWLY CURLING THE WEIGHTS UP TO YOUR CHEST. RETURN TO THE START POSITION AND REPEAT.

DUMBBELL SEATED HAMMER CURL

SIT ON THE END OF A BENCH WITH YOUR FEET AND KNEES TOGETHER, YOUR ARMS AT YOUR SIDES, WITH DUMBBELLS IN EACH HAND. ALTERNATE ARMS, BEND YOUR ELBOWS AND CURL THE WEIGHTS UP TOWARD YOUR EARS. KEEP YOUR PALMS FACING EACH OTHER THROUGHOUT THE EXERCISE. REPEAT.

DUMBBELL FLAT CHEST PRESS

LIE FACE UP ON A BENCH WITH YOUR KNEES BENT AND YOUR FEET ON THE BENCH. HOLD A PAIR OF DUMBBELLS ABOVE YOUR CHEST SO YOUR PALMS FACE YOUR FEET. SLOWLY LOWER THE WEIGHTS, BENDING YOUR ELBOWS UNTIL THEY REACH A 90-DEGREE ANGLE, THEN PRESS THE WEIGHTS BACK UP TOWARD THE CEILING. REPEAT.

DUMBBELL STIFF-LEG DEADLIFT

HOLD A PAIR OF DUMBBELLS IN FRONT OF YOUR THIGHS AND STAND WITH YOUR FEET CLOSE TOGETHER. KEEPING YOUR GAZE FORWARD, PUSH YOUR BUTT BACK AS FAR AS YOU CAN WITH YOUR WEIGHT ON YOUR HEELS, STRETCHING YOUR HAMSTRINGS/ BEND YOUR BODY FORWARD AT THE WAIST SO YOUR ARMS HANG STRAIGHT DOWN. RETURN TO THE START POSITION AND REPEAT.

DUMBBELL SEATED SHOULDER PRESS

SIT ON THE EDGE OF A BENCH WITH YOUR FEET AND KNEES TOGETHER. HOLD A PAIR OF DUMBBELLS OUT TO THE SIDES SO YOUR PALMS FACE FORWARD AND YOUR ELBOWS FORM A 90-DEGREE ANGLE. PRESS THE WEIGHTS UP TOWARD THE CEILING, KEEPING THEM DIRECTLY ABOVE YOUR ELBOWS THROUGHOUT THE MOVEMENT. RETURN TO THE STARTING POSITION AND REPEAT.

DUMBBELL BENT-OVER ROW

HOLD A PAIR OF DUMBBELLS WITH YOUR PALMS FACING EACH OTHER AND STAND UP STRAIGHT WITH YOUR FEET AND KNEES TOGETHER. BEND FORWARD AT THE HIPS ABOUT 45-DEGREES. START WITH YOUR ARMS STRAIGHT AND THE DUMBBELLS IN FRONT OF YOUR THIGHS. DRAW YOUR ELBOWS UP ALONG YOUR RIBS, SQUEEZING YOUR SHOULDER BLADES AT THE TOP OF THE MOVEMENT. RETURN TO THE STARTING POSITION AND REPEAT.

DUMBBELL LYING TRICEPS EXTENSION

LIE ON YOUR BACK WITH YOUR KNEES BENT AND FEET ON THE BENCH. HOLD A PAIR OF DUMBBELLS OVER YOUR CHEST WITH YOUR PALMS FACING EACH OTHER AND YOUR ARMS STRAIGHT. BEND YOUR ELBOWS TO BRING THE DUMBBELLS DOWN ON EITHER SIDE OF YOUR HEAD. RETURN TO THE STARTING POSITION AND REPEAT.

INCLINE LYING CRUNCH

LIE ON YOUR BACK ON A INCLINE BENCH. MAKE SURE YOUR HEAD IS AT THE HIGH END OF THE BENCH AND HOLD ON WITH BOTH HANDS BEHIND YOUR HEAD FOR SUPPORT. KEEPING YOUR KNEES BENT AND YOUR HEELS TUCKED IN TOWARD YOUR BUTT, CRUNCH UP BY LIFTING YOUR THIGHS UP TO YOUR CHEST.