Welcome back everyone! I hope everyone reading this had a wonderful Thanksgiving. This workout is a great way to get back into the swing of things and help burn off some of those holiday calories. As usual, warm up with 15 minutes of cardio and cool down with 15 minutes of cardio. All of these weighted exercises should be done with a weight you are comfortable with and with a weight you can do controlled reps with. Remember, controlled reps are the best reps!
Exercise One: Bench Press
Exercise One: Bench Press
Equipment: Bench Press
Time Needed: 5 Minutes
- HOW TO:
- Lie flat on your back on the bench press.
- Slowly lift the bar off of the rack and bring the bar down to your chest.
Exercise Two: Rope Triceps Pushdown
- Hold for a few seconds once the bar is lightly resting on your chest and bring the bar back up.
- Make sure you take your time with the exercise. Doing it slow is doing it right.
Exercise Two: Rope Triceps Pushdown
Equipment Needed: Rope Pushdown Extension
Time Needed: 5 Minutes
- HOW TO:
- Standing upright with your torso straight and a very small inclination forward, bring the upper arms close to your body and
Exercise Three: Side Dumbbell Raise
perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- Using your triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move.
- After a second hold at the contracted position, bring the bar slowly up to the starting point.
- Standing upright with your torso straight and a very small inclination forward, bring the upper arms close to your body and
Exercise Three: Side Dumbbell Raise
Equipment: Dumbbells
Time Needed: 5 Minutes
Exercise Four: Front Dumbbell Raise
- HOW TO:
- Standing straight up, hold a dumbbell in each hand.
- Lift the dumbbells to shoulder high. You can either lift the dumbbells at the same time or lift them individually. Take your time with this exercise.
Exercise Four: Front Dumbbell Raise
Equipment: Dumbbells
Time Needed: 5 Minutes
- HOW TO:
- Standing straight up, hold a dumbbell in each hand.
- Lift the dumbbells in front up you to shoulder height. You can either lift the dumbbells at the same time or you can lift them individually. Take your time.
