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10 minute workout #1
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Oblique Curls
1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling. 5. Return to start position and repeat with the other shoulder. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: |
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Rear Lunge with front lateral raise
1. Start by standing in a shoulder width stance with your feet together. Hold a dumbell in each hand at your side. 2. Proceed into a reverse lunge and bring your back knee to the ground. While lunging backwards lift your opposite arm forward and up keeping the elbow semi-straight. 3. Return to the starting position and repeat with the opposite arm and leg. 4. To increase the difficulty raise your arm on the same side as the lunging leg. Trainer's comments: |
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Bicep Curl/Front Raise/Squat
1. Start by holding a dumbell in each hand. 2. Curl the dumbells to shoulder level then proceed to extend your arms into a front raise. 3. Holding the front raise proceed into a squatted position. 4. Return to the starting position and repeat. Trainer's comments: |
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DB Pushup and Row
1. Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbells. 2. Proceed into a pushup and then extend your arms into a completed pushup. 3. Then row one dumbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition. 4. Repeat this cycle until all repetitions are completed. 5. Make sure you keep your abs tight and back flat throughout this movement. Trainer's comments: |
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DB curl with shoulder press
1. Start by holding the dumbells at your side with a neutral grip. 2. Curl the dumbells up to shoulder level and then proceed into a shoulder press. 3. Keep your abs tight throughout the movement. 4. Return to the starting position and repeat. Trainer's comments: |
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Reverse Curl
1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor. 2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench. 3) Return to start position. 4) Remember keep legs from swinging to prevent momentum throughout the exercise. Trainer's comments: |
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