Excited for the last challenge of 2013? I am! Let’s show December who’s boss…
and Welcome January to our gun show!
Reverse Bicep Curl
Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keep both arms extended downwards in front of your body, elbows slightly bent at the waist, palms facing towards your body. Then lift the dumbbells up, so that they are level with your chest. Slowly return to the start position and repeat.
Lying Triceps Extension
Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other. Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head. Pause, then lift the weights back to the starting position. That’s one rep.
Single Dumbbell Front Raise
Hold a heavier dumbbell with both hands while standing with legs shoulder width apart. Raise the dumbbell forward and upward until your arms are just above horizontal. Lower and repeat.
Grab two dumbbells and stand with legs hip-width apart, arms at your sides. Keeping upper arms still, raise your forearms until your thumbs touch your shoulders. Slowly lower.
One-legged standing triceps extension
Grip the dumbbells so your palms are facing each other and stand in a split stance so your left foot is in front of the right. Bend your left knee slightly and lean forward so your weight’s over your left leg and your elbows are by your sides. Keeping your elbows still, extend both dumbbells backwards and squeeze your triceps so your arms are straight.Hold for a second, then lower the dumbbells slowly back to the starting position. Swap legs and repeat.
Standing Alternating Overhead Press
Grab a dumbbell in each hand and stand with your feet shoulder-width apart, knees slightly bent. Hold the dumbbells just above your shoulders, palms facing forward. Press the right dumbbell up until your arm is straight overhead. Slowly lower back to start, then raise the left dumbbell. Continue alternating arms until you’ve done 12 (or 15) reps on each side.
Get into plank position with your arms and legs straight, shoulders above the wrists. Take a breath in and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms.
If this is too difficult, do this exercise with your knees on the floor.
One Arm Tricep Extension
Stand with feet hip-width apart. Hold light dumbbell in right hand, arm extended straight overhead, left hand supporting right elbow to prevent it from flicking away from body. Bend elbow, lowering dumbbell behind head, then press back up to starting position. Do all reps, then repeat on opposite side.
Standing V Raise
Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position.
Bicep Alternating Curl
From a standing position, hold a dumbbell in each hand with your arms at your sides. Your palms should be facing your body. Curl one dumbbell up to shoulder height, rotating your arm so that your palm faces upward. Lower slowly and repeat with the other arm.
Row with Triceps Kickback
Hold a dumbbell in your right hand and place your left knee and hand on a bench so your hips and shoulders form 90-degree angles with your legs and arms. Keeping your back flat and core tight, bend your right elbow to lift the weight to the side of your chest, then raise the weight behind you until your arm is completely straight. Reverse the move to return to start. Finish all reps, then repeat on the other side.
Dumbbell Upright Row
Stand with your feet shoulder width apart. Hold the dumbbell slightly less than shoulder width apart with your palms facing inwards. Pull the dumbbells up until your hands are about level with your shoulders. Your elbows should be just a little higher than your hands. Now pause briefly and return to your starting position.
LET’S DO THIS!!!!!