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#1 Close Arm Wall Pushups -- 3 sets of 15

Starting Position
Start facing wall, arms-length away, feet slightly apart, legs straight with weight on toes. Place hands on wall with pointer fingers and thumbs forming a triangle. Keep arms in line with shoulders/chest (not above or below this region).

Action
INHALE: Bend elbows about 90 degrees and lower body toward the wall without touching it.

EXHALE: Straighten arms and return to starting position to complete one rep.

Special Instructions
The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.

Muscles Worked: Chest, Triceps, Shoulders


#2 Alternating Biceps Curls -- 3 sets of 15

Starting Position
Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh.

Action
INHALE: Curl one dumbbell to your shoulder.
EXHALE: Lower dumbbell to starting position, then curl the dumbbell in your opposite hand.
One curl on each side equals one rep.

Special Instructions
Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.

Muscles Worked: Biceps



#3 Triceps Kickbacks -- 3 sets of 15

Starting Position
Hold a dumbbell in one hand. Kneel on bench with the opposite knee, then lean forward from your waist and support your body weight on your free hand. Keep upper arm of weighted hand fixed to your side, and allow to bend to 90 degrees.

Action
Push weighted hand back until elbow is straight. Slowly lower to starting position and repeat. Complete desired repetitions and alternate.

Special Instructions
Make sure to relax upper body.

Muscles Worked: Triceps



#4 Dumbbell Chest Press -- 3 sets of 15

Starting Position
Lie flat on bench with feet on flat on floor , arms extended upward, holding dumbbells with an overhand grip.

Action
INHALE: Lower dumbbells to chest level, bending elbows and rotating forearms to bring your hands into pronation (palms facing legs).

EXHALE:Press dumbbells back up until arms are straight (but elbows do not lock). Do an isometric contraction to isolate the upper pecs.

Lower and repeat for one rep.

Special Instructions
Keep spine in a neutral position. Don't lift head off the bench during exercise. If your lower back comes up from the bench at all during the movement, then raise your legs (bent) into the air to keep the back flat throughout the entire movement.

Muscles Worked: Chest, Triceps



#4 Dumbbell Chest Fly -- 3 sets of 15

Starting Position
Lie flat on a bench. Hold dumbbells with arms extended and elbows slightly bent.

Action
INHALE: Lower dumbbells until elbows are at shoulder height.

EXHALE: Raise the dumbbells up until they meet.

Special Instructions
A narrow bench will allow free movement of the shoulders. This is not an exercise for heavy weights. Keeping arms slightly bent will less the stress on the elbow.

Muscles Worked: Chest



#6 Dumbbell Lateral Raises -- 3 sets of 15

Starting Position
Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward.

Action
EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent.

INHALE: Lower slowly with control to the starting position to complete one rep.

Special Instructions
Do not let the momentum of your swinging arms do all the work-- keep the movement controlled. Be sure you are not leaning back when lifting the weights.

Muscles Worked: Shoulders



#7 Reverse Plank -- 3 sets (hold as long as you're able)

Starting Position
Sit with palms on ground, below shoulders. Squeezing butt and thighs.

Action
Push up into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and work up to 1-3 minutes.

Special Instructions
Keep body in straight line- don't let hips raise or lower. Be sure not to hold breath.

Muscles Worked: Back, Triceps, Shoulders, Core, Quads



#8 Dumbbell Wrist Curls -- 3 sets of 15

Starting Position
Sit with forearms resting on your thighs or a bench. Take an underhand grip on one dumbbell, passively extending your wrists downward. Place the other hand on top of your wrist (not pictured) to hold the arm in place.

Action
EXHALE: Curl your wrist up, keeping the rest of the arm still by using your free hand.

INHALE: Slowly lower to the starting position to complete one rep. Finish all reps on this side and switch hands.

Special Instructions
Can also be done with both wrists simultaneously.

Muscles Worked: Forearms
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#1 Squats -- 3 sets of 15

Starting Position
Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward.

Action
INHALE: Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees don’t cross the plane of your toes.

EXHALE: Straighten legs and come up to the starting position to complete one rep.

Special Instructions
Do not go past 90 degrees at the bend in your knees because this causes additional stress on your joints. If you feel pain in your knees, just go down to where you don't feel pain and come back up. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.

Muscles Worked: Quads, Glutes


#2 Lying Adduction -- 3 sets of 15

Starting Position
Lie on right side, with right leg straight on ground, left leg bent with foot flat on the ground either in front or behind right leg. Rest your head on right hand or extended arm. Place left hand flat on the ground in front of torso for balance.

Action
EXHALE: Keeping toes pointed forward and foot flexed, lift right leg off the floor toward the ceiling as high as you can (only a few inches). Hold here for a count of 2.

INHALE: Slowly lower toward ground without letting it touch.

Repeat all reps and switch sides.

Special Instructions
None.

Muscles Worked: Inner thigh



#3 Standing Abduction -- 3 sets of 15

Starting Position
Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right let keeping it slightly bent.

Action
EXHALE: Keeping toes pointed forward, foot flexed, and leg straight, lift the left foot off the ground and out to the side as high as you can. Hold here for 2 counts.

INHALE: Lower slowly with control without letting left foot or leg rest to complete one rep. Complete all reps and switch sides.

Special Instructions
Do not let momentum swing your leg-- keep it slow and controlled. Try to keep upper body straight-- don't lean forward or back. Also try to keep both legs in line with body, not forward or behind.

Muscles Worked: Outer thigh, Hips, Quads



#4 Bridges -- 3 sets of 15

Starting Position
Lie with arms at sides, feet on floor, knees bent. Press into heels.

Action
EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes.

INHALE: Return to starting position.

Special Instructions
Squeeze glutes through entire rep. Try not to let butt touch ground when lowering between reps.

Muscles Worked: Hamstrings, Glutes, Quads


#5 Reverse Leg Lifts -- see instructions
No pic for this one. Begin by getting on your hands and knees on the floor. Lower your upper body to rest on your elbows so that you are angled toward the floor. Keeping your left knee on the floor, extend your right leg behind you with your toe touching the floor. Raise your right leg to just above hip level and lower back to the floor. Do not let your toes touch the floor. Repeat for 15 raises and then bend your right leg at the knee and press your foot towards and lower for 15 slow raises. Then, so another 15 small quick pulses. Sit back on your heels to stretch the muscle. Then, repeat for the other side.

#6 Calf Rocking w/ Dumbbells -- 3 sets of 20

Starting Position
Stand with knees slightly bent, feet hip-width apart. Hold dumbbells at side with palms facing in.

Action
EXHALE: Slowly lift heels, rolling onto toes (but not tiptoes). Lower.

INHALE: Shift weight into heels and lift toes off floor to complete one rep.

Special Instructions
None.

Muscles Worked: Calves


#7 Lateral Lunges -- 3 sets of 15

Starting Position
Begin by standing with your feet shoulder width apart, hands on hips.

Action
INHALE: Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible.

EXHALE: Push off and bring your right leg back to center to complete one rep. Finish all reps on this side, and repeat on left side to complete one set.

Special Instructions
Keep your weight on your heels and make sure your knees don't go over the plane of your toes. Hold your arms out in front of you to help with balance.

Muscles Worked: Quads, Glutes, Inner thigh



#8 Lying Double Leg Raises -- 3 sets of 15

Starting Position
Lie on left side, legs straight, knees together, resting head on left hand or extended arm. Place right hand flat on the ground in front of you for balance.

Action
EXHALE: Keeping legs squeezed together, lift both legs simultaneously up into the air. Hold for 1-2 counts here. Be sure that feet are flexed and toes point forward.

INHALE: Lower to start without letting bottom leg touch ground to rest to complete one rep.

Switch sides and repeat to complete one set.

Special Instructions
This is a very small movement- you should only be lifting legs a few inches off the ground.

Make it harder: Try holding in highest position for 30+ seconds instead of (or in addition to) doing repetitions.

Muscles Worked: Inner thigh, Outer thigh, Hips, Obliques[/quote]

LETS ROCK DA CHALLENGE HEARTBREAKERS!!