From Fitness First
A good workout doesn’t have to be complicated. Here’s a super effective upper-body circuit from PT Nicole Bedard. No fancy equipment needed – just a pair of dumbbells.
Aim to complete 3-4 rounds of the circuit, 12-15 reps for each exercise. If you’re new to resistance training, start with lighter weights.
HAMMER CURL TO PRESS
Place your feet directly under your hips and brace your core, dumbbells in each hand with a neutral grip. Pin your elbows tightly to your torso, curl the dumbbells to your shoulders and press directly above your head. Slowly bring the dumbbells back to your shoulders, bend your elbows and return to the start position.
FRONT RAISE TO LATERAL RAISE
Place your feet directly under your hips, engaging your glutes and core. Hold the dumbbells with an overhand pronation grip. Raise your arms directly in front of your body at full extension to shoulder height to a four count temp. Lower back down to the start position. Then, change direction to a lateral raise with your palms facing inward. Raise your arms out to the sides of your body until they reach shoulder height. Lower back to start position.
RENEGADE ROW WITH TRICEP EXTENSION
Place the dumbbells on the floor shoulder-width apart. Start in the top position of a push up, with your hands on the dumbbells. Feet should be slightly wider than your hips. Row the dumbbell closely towards the side of your body, keeping your core and glutes braced. Then, extend the dumbbell behind you and in line with your body. Return slowly to the start position and repeat on the other side.
DUMBBELL PLANK ROTATION
Start in a plank position with your hands under your shoulders. With a tight grip on the dumbbells and feet slightly wider than your hips, rotate your torso and lift the dumbbell directly towards the ceiling. Keep your glutes and core braced. Lower the dumbbell back to the start position and repeat on the other side.
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