Dumbbell
Squats - 1. Stand
with your legs spaced shoulder width apart. Your focus should be on splitting
the weight between your hip line and knee line.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, push your hips back (like your sitting in a chair) and squat
directly down.
4. Stop where your feel comfortable (try not to let your back come forward) and
stand the weight directly back up.
5. Under control, stop just before your knees are straight and reverse the
motion back down. Works
Thighs and all other muscles
Dumbbell
Lunges -
1. Stand with one leg forward and one leg back. Your focus should be on
splitting your weight evenly between your legs.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, slightly move your hips back ( like you are sitting down in a
chair) and squat directly down.
4. Stop where your feel comfortable (try not to let your back come forward) and
push your weight directly back up.
5. Stop just before your knees are straight and reverse the motion back down. Works
thighs.
Calf
Raises - Grasp dumbbells
in each hand. Position toes and balls of feet on calf block with arches and
heels extending off. Place hand on support for balance if required. Lift legs by
bending knee. Raise heels by extending ankles as high as possible. Lower heels
by bending ankles until calves are stretched. Repeat. Continue with opposite
leg. Works calf muscles
Arnold
Press - Grasp
dumbbells; palms facing body, elbows flexed. Raise dumbbells by extending
elbows; abduct and internally rotate shoulders to straight arm position. Lower
to original position and repeat. Works
shoulder muscles
Dumbbell
Squats - 1. Stand
with your legs spaced shoulder width apart. Your focus should be on splitting
the weight between your hip line and knee line.
Dumbbell
Lunges -
1. Stand with one leg forward and one leg back. Your focus should be on
splitting your weight evenly between your legs.
Calf
Raises - Grasp dumbbells
in each hand. Position toes and balls of feet on calf block with arches and
heels extending off. Place hand on support for balance if required. Lift legs by
bending knee. Raise heels by extending ankles as high as possible. Lower heels
by bending ankles until calves are stretched. Repeat. Continue with opposite
leg. Works calf muscles
Arnold
Press - Grasp
dumbbells; palms facing body, elbows flexed. Raise dumbbells by extending
elbows; abduct and internally rotate shoulders to straight arm position. Lower
to original position and repeat. Works
shoulder muscles