Db lunge+turn | Abs | Free Trial

Stand with feet shoulder width apart and hips in neutral position
Grasp DB and place it in front of your chest with elbows slightly bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
While holding the dumbbell l with both hands out in front of your body rotate your trunk maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Return back and
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Tighten abs, activate glutes
Grasp dumbbells
Lift on leg back and up
bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
Stabilize by keeping weight on the heel and knee slightly bent
Row dumbbelsl to your side, pinching shoulder blades in toward the spine as you row
Keep abdominals tight throughout exercise and back leg straight
Repeat for 12 times with both sides
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Start by placing both feet on the band and hold each end in both hands at shoulder level.
Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
Return to the starting position and repeat for 12 repetitions.
Keep your abdominals tight throughout the movement and avoid arching your low back.
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Start by lying on the chest on fitness ball, dumbbells in each hand and hanging to floor
Tighten abs, activate glutes
Slowly lift chest off the ball, keeping back and neck aligned; hold
While holding this position , bring arms around to the side of the body, and pinch shoulder blades together
creating letter V
Repeat 15 times
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart and position bar across anterior part of shoulder. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor
Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knees stay over the feet.
Repeat 12 times
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Stand on a box, platform or step ( between 10 and 18 inches high)
Lift one foot off the box and move it back , balancing on one leg
Lift chest, shoulders back and tuck chin
Place a ball or dumbbell in front of your chest with elbows slightly bent
Tighten abs, activate glutes
Lower body by flexing at the hips and knee , as though sitting on chair
Move your back foot as close to the floor as possible , without losing the balance and control
Pushing off the heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Sit in an upright position on a ball with a dumbbell in each hand. (You may rest each DB on the corresponding thigh.)
Start position: Place neck and shoulders on a fitness ball
bring the dumbbells to your shoulders.
Keep back and hips parallel to the floor
Lift one leg off the floor and keep it parallel
Stabilize
Start with a dumbbell in each hand and arms extended up toward ceiling
Bend elbows and lower until even with chest, keeping elbows at about 90 degrees and wrists directly above elbows
Return to starting position.
Be sure to keep abs and glutes tight.
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Start by lying on back with hands above your head
Raise your legs
Tighten abs and activate glutes, keeping lower back firmly on the floor
Begin to roll your shoulders off the floor, pushing down hard with lower back and keep hands above the head .
Keep arms near ears all the time .
Exhale as you go up, inhale as you lower back to the floor.
Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times. Focus on slow, controlled movement – don’t cheat yourself by using momentum!
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Repeat 15 times
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Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
Start with the dumbells at shoulder level and alternate and press the dumbells up above your chest.
to press them straight up toward the ceiling.
Remember to keep your hands directly above your elbows during the press phase.
The dumbells should end up directly above your chest.
Return to the starting position and repeat 12 times with each side
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