Tip/Exercise of the Week

Chest/Core - Static plank with dumbell pull

 
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1. Start in plank position with dumbells in hands.
2. Try to keep your body flat while rowing the dumbell to the side.  Then place back to the ground. Pull the other dumbell to the side.

Back - One arm horizontal cable row

 
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Here's an alternative to the dumbell row
1. Start with your back with one knee on bench and back flat, holding cable in same plane as your back.
2. Then pull the calbe towards your chest by squeezing your lats and keeping your palm flat to the floor.

Back and Biceps, Row and Curl


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1. Firstly kneel on the ground and hold on to a cable, while you have a dumbell in the other hand.
2. As you row, curl the dumbell upwards.

Legs - Lat raise and side lunge


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This exercise is tricky and it requires a little coordination but a good one to work your butt and shoulders.
1. Start in position '1' with arms up to the side and legs apart.
2. Take left leg backwards while bringing the left dumbell to your right foot.
3. Start back in position '1'.
4. Then take right foot back while bringing right dumbell to your left foot.

Legs/Chest, Lunge and chest press


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1. Start in the lunge position with  the left hand holding on to the cable handle.
2. As you lunge up, press your hand forward.

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