Hammer Curls Stand with your feet shoulder width apart, your back straight and your midsection firm. With a dumbbell in each hand, have your arms at your sides and your palms facing inwards. Now curl both your dumbbells upwards, while keeping your upper arms still and your elbows close to your sides. Lower the dumbbells […]

Alternating Hammer Curls Stand with your feet shoulder width apart, your back straight and your midsection firm. With a dumbbell in each hand, have your arms at your sides and your palms facing inwards. Now curl your left dumbbell upwards, while keeping your upper arm still and your elbow close to your side. Lower the […]

Superman – Level 3 Advanced Lying face down on the floor, have your arms extended out in front of you and your legs outstretched behind you. Squeezing your glutes raise your legs and your arms off the floor. Pause and then lower them down to the floor again. Continue until you’ve completed your set. WARNING: […]

Superman – Level 2 Lying face down on the floor, have your arms extended out in front of you and your legs outstretched behind you. Keeping your feet and legs on the floor, raise both your arms off the floor. Pause and then lower them down to the floor again. Continue until you’ve completed your […]

Superman – Beginners Lying face down on the floor and have your arms extended out in front of you and your legs outstretched behind you. Raise your right arm and left leg at the same time. Pause then lower them down to the floor. Then raise your left arm and right leg, pause and lower […]

One Arm Bent Over Dumbbell Row – Bench Bend over, leaning forward along the side of a flat bench with your right knee and right hand on the bench. Place a dumbbell in your left hand with your palm facing inwards. Make sure that your back is straight and midsection is firm. With your left […]

Bent Over Dumbbell Row – Palms Forward Start with a dumbbell in each hand and knees bent. Bend over so your back is nearly parallel with the floor, keeping your abs firm and back straight throughout the exercise. Your arms should be extended downwards towards the floor and your palms facing frontwards using an under […]

Bent Over Dumbbell Row – Palms In Start with a dumbbell in each hand, have your feet shoulder width apart and knees bent. Bend over so your back is nearly parallel with the floor, keeping your abs firm and back straight throughout the exercise. Your arms should be extended downwards and your palms facing inwards. […]

Fitball Dumbbell Chest Press Sit on the fitball with a dumbbell in each hand. Then roll your body forward so that your upper back is resting on the fitball and your hips are raised. Have your knees bent and keep your midsection firm. Have your dumbbells near your chest with your palms facing forwards. Now […]

Incline Fitball Dumbbell Chest Press Sit on the fitball with a dumbbell in each hand. Then roll your body forward so that your back is resting on the fitball and your butt is pointing towards the floor. Have your knees bent and keep your midsection firm. With your dumbbells by the sides of your upper […]