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<\/p>\n<\/p>\n
\u2022\tStand with feet wide, holding dumbbells with arms in a goal post position
\n\u2022\tBrace abs into spine and extend arms straight overhead.
\n\u2022\tSlowly lower elbows to return to start.
\n\u2022\tRepeat for 20 reps.
\n<\/p>\n
\u2022\tPick up dumbbells and stand with your feet hip-width apart.
\n\u2022\tPush your hips back (knees slightly bent) and hinge your torso forward
\n\u2022\tKeep your chest high and don’t let your lower back hunch forward.
\n\u2022\tBegin holding the dumbbells end to end, then pull them up by bending your elbows out to the side.
\n\u2022\tControl the weights as you bring them back down to the hanging position, but without letting your chest collapse in.
\n\u2022\tRepeat for 3 sets of 15.
\n<\/p>\n
\u2022\tHold a pair of dumbbells in your hands with your arms straight and your palms facing away from you.
\n\u2022\tPlace feet apart so there’s about 20 inches between your heels. Point your toes out slightly.
\n\u2022\tBend your knees and elbows at the same time, keeping your shoulders over your hips, and lower down so your weight is back in your heels.
\n\u2022\tStraighten your legs and arms.
\n\u2022\tRepeat for 3 sets of 10 to 12 reps.
\n<\/p>\n
\u2022\tStand with feet shoulder-width apart, arms extended straight out to sides at shoulder height holding dumbbells.
\n\u2022\tKeeping shoulders down, do 20 small backward circles.
\n\u2022\tSwitch and do 20 forward circles.
\n<\/p>\n
\u2022\tStand with feet shoulder-width apart and knees slightly bent, or sit in upright position.
\n\u2022\tGrasp dumbbells with palms facing each other, arms hanging down at your sides.
\n\u2022\tFlex at the elbows and curl dumbbells up to approximately shoulder level, keeping elbows close to sides throughout movement
\n\u2022\tReturn to starting position and repeat for 3 sets of 10.
\n\u2022\tYou can either do both arms at once, or alternate one at a time.<\/p>\n
Overhead Press \u2022 Stand with feet wide, holding dumbbells with arms in a goal post position \u2022 Brace abs into spine and extend arms straight overhead. \u2022 Slowly lower elbows to return to start. \u2022 Repeat for 20 reps. Bent Over Row \u2022 Pick up dumbbells and stand with your feet hip-width apart. \u2022 Push […]<\/p>\n","protected":false},"author":2,"featured_media":15861,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[],"class_list":["post-18363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news"],"yoast_head":"\n