Lying | Tricep | Extention Lie flat on your back and position the dumbbells above your head with arms straight. While keeping your arms and elbows straight, simply lower the dumbbells until they're aligned with your ears and lift back up to starting position. Complete 2- 3 sets of 10 -12 reps, making sure you feel the burn.
Wall | Squat | With | Ball Stand with hips shoulder width apart and dumbbells by your side. Bend down slowly into a squat position, using the ball to balance your weight. Return to start position. Complete 3 sets of 12 reps.
Squat | With | Shoulder | Press This is a great compound movement that works all major muscle groups. Stand with feet shoulder width apart, elbows bent and dumbbells near your ears. Lower yourself down into a squat position and as you stand straight, raise your arms above your head - as though you're performing a shoulder press. Make sure to keep your back straight and stable throughout. Complete 2 sets of 10-12 reps.
Reverse | Crunch | With | Stability | Ball | For | Abs Lie on your back with your arms at your sides, and legs rested on the stability ball. Contract your abdominal muscles and pull the ball towards you, until your knees sit just underneath your chin. Release and start again. If you can't extend that far, just make sure you contract your abdominal muscles and feel the pull before completing the move. Complete 3 sets of 10 - 12 reps.
Lateral | Raise A great exercise for targeting bingo wings! Stand with feet hip-width apart and lift dumbbells to the sides, making sure to keep your arms straight- and not bent at the elbows. Complete 3 sets of 10 -12 reps.
Bicycle | Crunch Lie flat on the floor with shoulders raised just off the floor and arms behind your head. In a swift move, Let your right knee touch your left elbow, while contracting your abdominals and switch sides before completing the move. Perform 20 reps in 1 set.
Tricep | Dip With hands resting on a step or bench, with feet flat on the floor, lower your body to the floor until you feel it in your triceps and then fully extend your arms straight back to seated position. Complete 2-3 sets of 1--15 reps each.
Lunges | With | Bicep | Curl Start with your right toes resting on a bench or step and your left leg out in front of you. Lower yourself into a lunge position, making sure that your left knee doesn't pass your left toes. As you bend into a lunge position, contract your arms into a bicep curl, release, and return to starting position. Complete 2 sets of 10 -12 reps.
Jump | Squat Start with knees slightly bent. Lower yourself down into a squat position and jump up with arms above your head to complete 1 move. These are challenging, so start with 2 sets of 10 reps and see how you feel.
Dumbell | Stretch This is a great move for the arms and upper back. Hold a dumbbell in each hand and bend the knees slightly to support your lower back. lower one dumbbell to the ground and switch arms to complete one move. Make sure you feel the stretch in your shoulders and upper back before completing the move. Complete 3 sets of 10 -12 reps.
Bent | Over | Row Stand with feet hip-width apart and arms in front of you. In a slow motion, lift dumbbells until they're in line with your ribs on either side, keeping your elbows bent. Return to start position. Complete 3 sets of 10 -12 reps.
Reverse | Lunge This is a great toning move for the thighs and buttocks. Start by standing straight, dumbbells at your sides. Step back with your right leg and lower yourself into a back lunge position then return to starting position and complete a set with the other leg. Keep dumbbells at your sides or perform a bicep curl as you lunge for a more challenging move. Complete 3 sets of 10 -12 reps.