Archives: Exercises

How to do Single Clean to Hammer Press 1. Place a dumbbell on the floor just in front of you and stand tall and strong with your feet placed about shoulder-width apart and a very slight bend at the knee 2. Keeping your back straight and neck in line with your spine, squat down to…

How to do Single Dumbbell Clean and Press 1. Place a dumbbell on the floor just in front of you and stand tall and strong with your feet placed about shoulder-width apart and a very slight bend at the knee 2. Keeping your back straight and neck in line with your spine, squat down to…

How to do Around the Worlds 1. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee 2. Take a firm grip of a dumbbell and allow it to hang loosely in front of your pelvis 3. Steadily, and in a controlled manner, bring the dumbbell around…

How to do Standing DB Upright Rows 1. Take a firm grip of the dumbbells and allow them to rest next to your thighs with your palms facing towards you 2. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee 3. When ready, exhale and bring…

How to Do Concentration Curls 1. Sit on a bench or sturdy chair with your feet firmly grounded and spaced at about 125% of your shoulder-width apart and a dumbbell placed between your feet 2. Lean forward and take a firm grip of the dumbbell and elevated it off the floor as you place one…

How to do Scarecrows 1. Stand tall and strong with your feet placed about shoulder-width apart 2. Take a firm overhand grip of the dumbbells and hold your arms laterally flared our and away from your body so that the dumbbells hang towards the floor, with your palms facing backwards, and your elbows run the…

How to do Weighted Crunches 1. Lay on your back on a soft workout surface with your feet planted on the floor allowing your knees to point upwards 2. Firmly hold your chosen resistance directly above your chest with your arms fully extended 3. As you exhale, contract your abdominal muscles to bring both your…

How to do Renegade Rows 1. Place two dumbbells on the floor at about shoulder-width apart, and turn them so they’re running parallel to the length of your body 2. With your knees grounded, get into position by taking a firm grip of each dumbbell, and extend your legs out behind you, placing your feet…

How to Do Dumbbell Leg Pull Ins 1. Sit on a sturdy bench or chair with your hands placed slightly behind you, gripping the edge of the bench or chair 2. Collect the dumbbell with your feet, ensuring that is comfortable and held strong between the instep arches (keep a plate on top of your…

How to Do Dumbbell Step Ups 1. Take a firm grip of the dumbbells and allow them to rest next to your thighs with your palms facing inwards 2. Stand tall and strong with your feet placed about shoulder-width apart, in front of a sturdy bench or chair 3. With your chosen leg (the chosen…