Best rep range: 6-12 (moderately-heavy loads - it is NOT a 1RM-type of exercise, but you can go heavy). 2. Seal Row. The seal row is a rowing variation where you lay face down on an elevated workout bench and hold a barbell or dumbbells with both hands. Your body is sort of positioned like a seal, hence the name. This position takes …Aug 9, 2023 · We’ve created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. This will allow you to build functional strength, tone muscles and burn calories. The ONLY Dumbbell Workout That You Need! Minimal Equipment Needed for Maximum Gains!Subscribe to Mind Pump TV: https://www.youtube.com/mindpumptvINSTAGRAM: h... Aug 19, 2022 · Final Verdict. The CAP Barbell Hex Rubber Dumbbells are our top choice for their durability, excellent grip, and overall value. An upgraded version of classic weights, this pair is ideal for all kinds of workouts. We also recommend the BalanceFrom Rubber Encased Hex Dumbbells for a versatile, budget-friendly option. In this workout, I'll be showing four of the best dumbbell tricep exercises which will help you build more mass in your triceps. 1) Neutral Grip Close Grip DB Press. The first movement of this workout is going to be the close grip dumbbell press. The close grip dumbbell press works the all three tricep heads. This movement primarily …Pause for one second at this position and then lower the dumbbells back to the starting position. Repeat these back dumbbell workouts for 8 to 12 reps. Calf raises Stand upright with the dumbbells on both hands. Keep the feet at the width of the shoulders with the arms hanging below the shoulders.The 11 Best Dumbbell Chest Exercises Without a Bench (and 2 I Don’t Like) So without further ado, let’s move on to my 10 favorite dumbbell chest exercises without a bench. I’ve also added a couple of extra at the end that I don’t personally like (and I’ll justify why), but are popular in these kinds of lists elsewhere on the internet. 1. Dumbbell Floor …Choosing the best dumbbell exercises ever can be a tall task, unless you have a solid set of criteria for doing that. Any list of the 10 best dumbbell exercises ever …If you're looking for a home dumbbell workout you can do with the dumbbells you have at home even if you only have one, check out these home dumbbell exercises. Login CALL TO ORDER: 888-4-ATHLEANX (888-428-4532) FREE GIFT. PROGRAMS. ... The Best Dumbbell Exercises for Chest.Triceps. Dumbbell Crush Grip Push Up. Incline Dumbbell French Press. Dumbbell Overhead Triceps Extension. Dumbbell Tate Press. Dumbbell Tricep Kickback. You can also incorporate front and lateral raises in your dumbbell push day workout to build solid and broad shoulder muscles. 1. Flat Dumbbell Bench Press.Find the best whiskey, tequila, and more with the MEN'S JOURNAL Spirits Awards. NEWSLETTERS. Free weights are a strength-building stalwart. You can do these moves anywhere to engage muscles ...Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. This workout is intense, so you will get the best results if you supplement with creatine and protein. Remember to get plenty of rest and minimize cardio while you're trying to bulk up. Good luck.In this workout, I'll be showing four of the best dumbbell tricep exercises which will help you build more mass in your triceps. 1) Neutral Grip Close Grip DB Press. The first movement of this workout is going to be the close grip dumbbell press. The close grip dumbbell press works the all three tricep heads. This movement primarily …Aug 7, 2020 · If you have a pair of dumbbells then you can do this total body dumbbell workout. From beginner to advanced, it doesn’t matter what level of fitness you have... Learn how to do 18 dumbbell exercises that target your arm, core and leg muscles at home or in the gym. These exercises can help you achieve an effective and heart-healthy strength training …Jan 23, 2024 · With your feet shoulder-width apart, hold a dumbbell in each hand at shoulder height. Keep your chest upright and your core muscles braced. Press the weights directly upwards, keeping your core braced, until your arms are extended overhead. Lower and repeat. 2. Seated dumbbell shoulder press. Nov 27, 2023 · PowerBlock dumbbells are a popular expandable and adjustable option. The base model adjusts from 2.5 pounds to 50 pounds (1.1 kg to 22.7 kg) in 2.5-pound (1.1-kg) increments. You can add one ... 12 Dumbbell Biceps Exercises. Here are the 12 best dumbbell bicep exercises that you can mix into your arm day or whatever workout split routine you are doing. 1. Dumbbell Supinated Biceps Curl. A supinated grip (aka underhand grip) will place constant tension on your biceps.Main Workout. Dumbbell Bench Press: 3 x 6 – 8. Incline Dumbbell Bench Press: 3 x 8 – 10. Incline Dumbbell Pec Flye: 3 x 10 – 12. Coach’s Tip: When it comes to strength development, force ...Nov 4, 2022 · Abs/core – High Plank with Dumbbell Pull-through. This exercise is not very popular but is great for developing the entire core. You start in a high plank position with a DB off to the side of ... Jun 9, 2023 · With a dumbbell in each hand, stand with your feet shoulder-width apart and hinge your hips back, maintaining a flat back. Your upper body should be at a 45-degree angle to the floor. Bring your arms to your sides with your palms facing each other, elbows tight to your ribs. This is the starting position. Oct 18, 2023 · 5 Day Dumbbell Workout Split Overview. The workout can be performed for up to 12 weeks. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. The program calls for you to work out 5 days per week. Here are seven of the best one dumbbell (and bodyweight) workouts you can do at home. Single Dumbbell Workouts: Hide. 1. Left to right full-body workout. 1 – Single-arm swings. 2 – Single-arm thrusters. 3 – Single-arm bent-over rows. 4 – Single-arm floor press. 5 – Single-arm half get-ups.Minute 2: 10x dumbbell renegade row. Minute 3: 15x dumbbell stiff-legged deadlift. Minute 4: 10x dumbbell strict shoulder press. Minute 5: 15x burpee. *At the top of minute 6, being with 15x dumbbell front squats, then minute 7, begin with 10x dumbbell renegade rows, etc. Dumbbell workout for women No. 2:Jan 8, 2024 ... Selected.Our top picks · Best fixed. Amazon Basics Rubber Encased Hex Dumbbell. $undefined · Bowflex SelectTech 552 Adjustable Dumbbells. Best .....Nov 16, 2022 ... Sculpt and shape strong arms using 3 of the best dumbbells workouts for triceps.Jun 28, 2023 · These are: Adopt a shoulder-width stance. Rest the dumbbells on your shoulders. Place your elbows slightly in front of your body. Lower your hips back and down into a squat. Make sure your hips go below your knees. Maintain your lumbar curve. Keep your knees in line with your toes. Best Dumbbell Back Workout For Conditioning. Conditioning with dumbbells is a great option because the unilateral aspect of the resistance necessitates a ton of coordination and core engagement.Start Strength Training With Dumbbells Today. Building a decent body with dumbbells is not only possible but highly attainable. The key to muscle growth and ...12 Dumbbell Biceps Exercises. Here are the 12 best dumbbell bicep exercises that you can mix into your arm day or whatever workout split routine you are doing. 1. Dumbbell Supinated Biceps Curl. A supinated grip (aka underhand grip) will place constant tension on your biceps.10 Best Dumbbell Exercises for Lats. Bent-Over Dumbbell Row; Single-Arm Dumbbell Row; Dead-Stop Dumbbell Row; Cross-Bench Dumbbell Pullover; Kroc Row; Three-Point Dumbbell Row; Bird Dog Row; Bench-Supported Dumbbell Row; Dumbbell Prone Bench Pull; Dumbbell Pull-Up Drop Set; Bent-Over Dumbbell Row. Sometimes …The Full Dumbbell Lower Body Workout. Dumbbell Jump Squats: 4 sets of 6 power reps (~2 min rest between sets) Skater Squat: 3 sets each leg (~45 second rest between legs) Quad-Dominant Lunge Variation: 3 sets each leg (~45 seconds rest between legs) SLRD: 3 sets each leg (~45 seconds rest between legs)Jun 9, 2023 · With a dumbbell in each hand, stand with your feet shoulder-width apart and hinge your hips back, maintaining a flat back. Your upper body should be at a 45-degree angle to the floor. Bring your arms to your sides with your palms facing each other, elbows tight to your ribs. This is the starting position. That’s one rest-pause set. Exercise 2: 1-and-½ Reps: This unique way of performing your reps will most certainly shock the muscle! Begin by pressing to the top. Then, lower slowly to the bottom and follow with a ½-press. Lower the weight yet again and then push to the top. That = a single 1-and-½ rep. Shoulder Exercises.Dumbbell Bench Press. If the standard push-up is a bit too easy for you, you might need to …Plant your heels on the floor, sit up tall, and tip back slightly. Hold one dumbbell in your right hand. Engage your core, reach the weight up to the sky, tip back a little farther. Bring your weight to the right side, then bring it back to center. Grab the weight in your left hand, and bring it out to the left side.The following workout is for those who only have access to a set of dumbbells. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.. This workout can be performed as …1. Push Press x 5 (each side) Clean your dumbbell onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbell ...I’m glad that more than zero of you joined me for the one hand deadlift last week. Weird but cool, right? We’ve got another one handed lift this week, and this one goes overhead, w...Lower the weight/lifting the leg for three seconds, hold the midway point for one second, then back up in three seconds. One arm dumbbell rows are a great alternative to bent-over barbell rows ...Best dumbbell exercises. 30 Best Dumbbell Exercises for Building Muscle. 5 Underrated Dumbbell Exercises to Try. 9 Dumbbell Only Squat Alternatives. Build Biceps That Bang with Hammer Curls.Dec 20, 2022 ... 10 of the best dumbbell chest exercises · 1. Dumbbell Chest Press. · 2. Dumbbell Chest Fly. · 3. Dumbbell Pullover. · 4. Dumbbell Svend...Jan 3, 2024 · Below, we will get into some of the best full body dumbbell exercises to burn belly fat. 20 Best Dumbbell Exercises for Building Muscle. Aaron Guyett, CSCS, Director of Education for Living.Fit demonstrates 20 different dumbbell exercises to add to your workouts. Each workout contains audio about how to do the workout as well text to teach you ... Best Dumbbell Back Workout For Conditioning. Conditioning with dumbbells is a great option because the unilateral aspect of the resistance necessitates a ton of coordination and core engagement.Seated Lowering Dumbbell Curl. Incline Dumbbell Curl. Seated Dumbbell Curl. Drag Curl. Dumbbell Underhand Dead Row. Medial Elbow Wrist Curl. Grip Strength Farmer’s Carry. Pronated Forearm Crossbody Hammer Curl. I don’t recommend that you try to combine all of these exercises into one long dumbbell biceps workout.The ONLY Dumbbell Workout That You Need! Minimal Equipment Needed for Maximum Gains!Subscribe to Mind Pump TV: …Feel free to combine these 8 exercises into a complete full-body workout. 1.) DUMBBELL CURL AND PRESS. This is a compound exercise and most of the exercises I chose will be compound exercises. This is because we want to get the most bang for our buck, get the muscles working quickly and get our workout done. Oct 19, 2022 ... How Stand holding a dumbbell in one hand. Lower into a squat and touch the dumbbell to the floor between your feet. Then drive your hips ...Oct 29, 2023 · Choosing the best dumbbell exercises ever can be a tall task, unless you have a solid set of criteria for doing that. Any list of the 10 best dumbbell exerci... Best Dumbbell Exercises for Every Muscle Group ; Best Dumbbell Chest Exercises; Best Dumbbell Back Exercises ; Best Dumbbell Bicep Exercises ; Best Dumbbell Tricep Exercises; Best …Exercise Level: Beginner. Benefits: The bent-over dumbbell row is an excellent alternative to the barbell row that hits the entire back muscles, including upper, middle, and lower traps.A study has also shown that standing bent-over row elicited the highest muscle activation from the upper to lower back. 3 Comparison of different rowing …Choosing the best dumbbell exercises ever can be a tall task, unless you have a solid set of criteria for doing that. Any list of the 10 best dumbbell exercises ever …10 Easy Dumbbell Exercises For seniors 1. Dumbbell Chest Press. The chest press is a compound exercise that engages the pectoral and triceps. Lie down flat on a workout bench while holding a dumbbell in each hand. Rest the dumbbells on your thighs, and make sure your feet are flat on the ground.I've become an expert at zooming in on those little photos on hotel websites. Let me teach you. On a recent vacation, I stayed in two different hotels. One had a gym that was a wor...If you're looking for a home dumbbell workout you can do with the dumbbells you have at home even if you only have one, check out these home dumbbell exercises. Login CALL TO ORDER: 888-4-ATHLEANX (888-428-4532) FREE GIFT. PROGRAMS. ... The Best Dumbbell Exercises for Chest.Jun 21, 2018 ... Surrender · Stand holding weights in both hands just above your shoulders, with bent elbows and bring your right knee to the ground. · Bring ...The ONLY Dumbbell Workout That You Need! Minimal Equipment Needed for Maximum Gains!Subscribe to Mind Pump TV: …Here are my 12 best dumbbell chest exercises with no bench required: Dumbbell Floor Press. Reverse Grip Dumbbell Floor Press. Standing Upward Chest Fly. Dumbbell Push Up. Dumbbell Tricep Push Up. Standing Svend Press. Lying Svend Press. Floor Chest Fly.Jan 4, 2021 · Grasp a dumbbell in each hand and hold at your sides, palms facing in. Stand with feet slightly narrower than shoulder-width apart and top backwards with one leg. The knee of the trailing leg ... Are you looking to tone your arms and improve your cardiovascular health? Look no further than combining cardio and dumbbell arm workouts. By incorporating both forms of exercise i...Oct 18, 2023 · 5 Day Dumbbell Workout Split Overview. The workout can be performed for up to 12 weeks. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. The program calls for you to work out 5 days per week. With your feet shoulder-width apart, hold a dumbbell in each hand at shoulder height. Keep your chest upright and your core muscles braced. Press the weights directly upwards, keeping your core braced, until your arms are extended overhead. Lower and repeat. 2. Seated dumbbell shoulder press.1) DUMBBELL CLEAN UP AND OVER / clean and press. This is an explosive dumbbell lift that works your shoulders, back, biceps, brachialis, and legs, in one fundamental exercise. You’ll be using your lower body strength and upper body strength (including arm strength) in this compound exercise. Subscribed. 51K. 2.8M views 2 years ago Dumbbell Strength Workouts. Tap in with us for a 30 minute FULL BODY dumbbell workout that will challenge your overall strength and …Before I get into the best dumbbell exercises to build muscle, here’s an example of a 30-minute full-body workout for skinny guys to build muscle: Goblet squat (legs): 3 sets x 12 reps. Flat dumbbell bench press (chest & triceps): 4 sets x 8 reps. Bent-over dumbbell row (back & biceps): 4 sets x 10 reps. Overhead dumbbell press …Best Dumbbell Set (Runner Up): NÜOBELL Adjustable Dumbbell Set. Best Dumbbell Set for the Money: Living.Fit Dumbbell Set. Best Dumbbell Set for Homes: REP Rubber Coated Dumbbell Set. Best ...The deadlift is one of the most functional dumbbell exercises for seniors, Araujo says. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your body. Brace your core. Push your hips back and soften your knees to lower the weights toward the middle of your shins.Oct 19, 2023 · Learn how to use dumbbells effectively for muscle building and more with these 14 exercises that target your upper-body, lower-body and core muscles. From bench press to tricep extensions, these dumbbell workouts are easy to do at home or in the gym and can be modified for different fitness levels. Best rep range: 6-12 (moderately-heavy loads - it is NOT a 1RM-type of exercise, but you can go heavy). 2. Seal Row. The seal row is a rowing variation where you lay face down on an elevated workout bench and hold a barbell or dumbbells with both hands. Your body is sort of positioned like a seal, hence the name. This position takes …Lower the weight/lifting the leg for three seconds, hold the midway point for one second, then back up in three seconds. One arm dumbbell rows are a great alternative to bent-over barbell rows ...Nov 27, 2023 · PowerBlock dumbbells are a popular expandable and adjustable option. The base model adjusts from 2.5 pounds to 50 pounds (1.1 kg to 22.7 kg) in 2.5-pound (1.1-kg) increments. You can add one ... Main Workout. Dumbbell Bench Press: 3 x 6 – 8. Incline Dumbbell Bench Press: 3 x 8 – 10. Incline Dumbbell Pec Flye: 3 x 10 – 12. Coach’s Tip: When it comes to strength development, force ...Jan 31, 2024 · Stand upright with a shoulder-wide grip holding a dumbbell in your right hand. Place your left hand on your torso or hip for stability. Extend your right arm overhead so it is perpendicular to the floor. Keeping your elbow pinned in place, lower the dumbbell to the back of your neck. The Best Dumbbell Exercises For At Home Glute Workouts. When it comes to building muscle and improving body composition, resistance training is always king. If you are fortunate enough to have access to dumbbells at home, it will open up many doors for more glute-building exercises when putting together your own butt workout.13 Best Dumbbell Back Exercises: 1. Bent-Over Row 2. Underhand Row 3. Incline I-Y-T Raises 4. Dumbbell Wide Row 5. Elevated Plank Row 6. Kneeling One-Arm Row 7. Deadlift 8. Bent Over Reverse Fly 9. Pullover 10. Kroc Row 11. Renegade Row 12. Chest Supported Row 13. Superman RowWith a dumbbell in each hand, stand with your feet shoulder-width apart and hinge your hips back, maintaining a flat back. Your upper body should be at a 45-degree angle to the floor. Bring your arms to your sides with your palms facing each other, elbows tight to your ribs. This is the starting position.Jul 6, 2020 ... The Only 3 Dumbbell Exercises You Need for a Full-Body Workout · 1. Dumbbell Swing · 2. Dumbbell Thruster · 3. Farmer's Walk.Pin your shoulder blades together against the bench and press the dumbbell up like you would a bench press. From this extended position over your chest, bend at the elbows lowering the dumbbells down to your chest. Your elbows will flair out slightly. Squeeze your triceps and extend the arms to the starting position.Jun 9, 2023 · With a dumbbell in each hand, stand with your feet shoulder-width apart and hinge your hips back, maintaining a flat back. Your upper body should be at a 45-degree angle to the floor. Bring your arms to your sides with your palms facing each other, elbows tight to your ribs. This is the starting position. Nov 28, 2023 · 11 best adjustable dumbbells for home workouts A guide on picking the right weight for workouts 'Probably the biggest benefit is they’re versatile and relatively space-efficient,' Van't Hoff says. Dec 27, 2023 · 1. Body part splits. There are four dumbbell workouts a week and each hits a different body part. Workout 1 targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as ... The Full Dumbbell Lower Body Workout. Dumbbell Jump Squats: 4 sets of 6 power reps (~2 min rest between sets) Skater Squat: 3 sets each leg (~45 second rest between legs) Quad-Dominant Lunge Variation: 3 sets each leg (~45 seconds rest between legs) SLRD: 3 sets each leg (~45 seconds rest between legs)Mar 30, 2023 · 3 Ways to Hold Dumbbells for Leg Workouts. Front Rack - With one or two dumbbells, hold the weights at shoulder height, with the rear head of the dumbbell on your shoulder. Goblet - Hold one ... Nov 23, 2023 ... Stand with your feet hip-width apart, holding a dumbbell in each hand. Hinge at the hips, keeping your back straight, and lower your torso. Pull ...Find the best whiskey, tequila, and more with the MEN'S JOURNAL Spirits Awards. NEWSLETTERS. Free weights are a strength-building stalwart. You can do these moves anywhere to engage muscles ...Feel free to combine these 8 exercises into a complete full-body workout. 1.) DUMBBELL CURL AND PRESS. This is a compound exercise and most of the exercises I chose will be compound exercises. This is because we want to get the most bang for our buck, get the muscles working quickly and get our workout done.Best Dumbbell Hamstring Exercises 1. Lying Dumbbell Leg Curl. The dumbbell lying leg curl is an isolation workout that specifically targets and strengthens the hamstring muscles and is an excellent alternative to a leg curl machine. How to do a DB leg curl: Lie prone on a flat bench with your knees at the end of the bench. Extend your legs …Now we have the best tricep dumbbell exercises (and one bodyweight exercise) for building terrific triceps. Let’s combine them into a workout. Or rather, three workouts: one for beginners, one for intermediate lifters, and one for advanced trainees. Beginner Workout. The dumbbell workout for beginners consists of one compound …
Best Dumbbell Triceps Workout For Stability. The most challenging part about dumbbell training is the stability demands on the shoulders and core.. Dude where my car
The best at-home dumbbell workouts, and the equipment you need to do them. Written by Andrew Gutman; edited by Rick Stella. Updated 2020-12-14T16:56:29Z An curved arrow pointing right. ...THE BEST DUMBBELL BACK WORKOUT. The best back workouts with dumbbells will target the different areas of your back, including the upper, middle, and lower back muscles. Here's an effective muscle-building dumbbell back workout routine: Bent-Over Rows (underhand): 3x10-12; Bent-Over Rows (overhand): 3x10-12; Single Arm DB …Now we have the best tricep dumbbell exercises (and one bodyweight exercise) for building terrific triceps. Let’s combine them into a workout. Or rather, three workouts: one for beginners, one for intermediate lifters, and one for advanced trainees. Beginner Workout. The dumbbell workout for beginners consists of one compound …Nov 20, 2020 · Amazon. $ 84.99. Titan Fitness. These rubber-coated dumbbells from Titan Fitness are a reasonable price for home gym users, says Rowe. They have a hexagon-shaped head that deadens the sound when ... Coach’s Tip: Think about putting your elbows into your back pockets to engage your lats. Sets and Reps: Work up to multiple sets of weighted chin-ups leaving two reps in the tank each time. 5 ...1. Chest Press to Squat. Muscles worked: chest, core, glutes, legs. How to: Stand up straight, with feet shoulder-width apart. Hold a single dumbbell between both hands. Simultaneously jump feet ...1. Dumbbell Romanian Deadlift. The dumbbell Romanian deadlift (RDL) is a powerful exercise for targeting the glutes and hamstrings. While this exercise trains both the hamstrings and glutes, it allows you to train the glutes with heavy loads, which can help increase strength and muscle growth.Best Dumbbell Back Workout For Conditioning. Conditioning with dumbbells is a great option because the unilateral aspect of the resistance necessitates a ton of coordination and core engagement.Nov 27, 2023 · PowerBlock dumbbells are a popular expandable and adjustable option. The base model adjusts from 2.5 pounds to 50 pounds (1.1 kg to 22.7 kg) in 2.5-pound (1.1-kg) increments. You can add one ... Directions. Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session. How to do it: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-handed (or one-legged) moves, repeat with opposite limb. Dumbbell Deadlift: 10 x 15; Dumbbell Hang Power Clean: 10 x 12; Shoulder to Overhead: 10 x 9; Single Dumbbell Workout for Conditioning. This workout only consists of two moves — the single-arm ...17 BEST FULL BODY DUMBBELL EXERCISES. Below are 17 of the best total body dumbbell exercises. Most of these are not just simple compound exercises, …The pectoralis major has an insertion point that extends from the lip on the lateral of the bicipital groove to the lip on the anterior side of the deltoid tuberosity. This muscle ...Mar 27, 2020 · The best dumbbell workouts—which can work every muscle in your body—can be done right in your living room. So even if your gym or fitness studio is closed due to the new coronavirus , your ... Directions. Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session. How to do it: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-handed (or one-legged) moves, repeat with opposite limb. The Best Dumbbell Exercises For At Home Glute Workouts. When it comes to building muscle and improving body composition, resistance training is always king. If you are fortunate enough to have access to dumbbells at home, it will open up many doors for more glute-building exercises when putting together your own butt workout.Stand with you feet wider than shoulder width and a dumbbell held between your hands in front of your body at shoulder height. Contract your abs as your bend your knees slightly. Bring your hands overhead and then forcefully drive them down to the start position. Reverse and repeat. Do 3 sets of 12 reps..