Bicep Curl

Stand with feet hip width apart with

dumbbells in hand. With palms facing up,

bend at elbows as you bring the

dumbbells toward your shoulders. Slowly

lower dumbbells to your side and repeat.

1 Need a closer look at the photos? - renewedyou.usli.com

WEEK 8

INTERMEDIATE

Tricep Pushup

On Knees

Position your body weight above your

knees with your hands directly under your

shoulders on the floor or a mat. Keeping

your body straight, slowly lower yourself

towards the mat, squeezing your elbows

straight past your sides until your triceps

are parallel to the ground. Press back up

to your starting position.

Squat Press

Stand with feet shoulder width apart, with

dumbbells in hand, resting on your

shoulders. Press your hips back as you

bend your knees, lowering your weight

until your knees are at 90 degrees and

your quads are parallel to the floor. Make

sure to keep your weight in your heels and

not let your knees go past your toes. As

you stand, press dumbbells straight

overhead. Lower dumbbells back down to

your shoulders and repeat.

Reverse Lunge

With Dumbbells

Begin in a standing position with

dumbbells in your hands by your side.

Take a step backwards with one foot. As

the ball of your back foot makes contact

with the ground, bend your knee to

engage your leg muscles. After you reach

a level that is comfortable for you, push off

your back foot and return to your standing

position.

Dumbbell Pullover

Lay with your back flat on a bench. Hold

one dumbbell above your chest. While

keeping arms straight, slowly lower

dumbbell behind your head until arms are

almost parallel to the floor. Keep arms

straight as you pull dumbbell back to

starting position.

2 Need a closer look at the photos? - renewedyou.usli.com

WEEK 8

INTERMEDIATE

Plié Upright Row

Position your feet wider than shoulder width apart with your feet turned out and dumbbells in hand, palms facing your thighs.

Sit back and lower yourself into a squat until your thighs are just about parallel to the ground. Return to standing position and

pull dumbbells to front of shoulders with elbows leading. Allow wrists to flex as dumbbells rise upward. Lower back down and

repeat.

Oblique Crunch

Feet Up

Lay on your back on the floor or a mat

with your feet off the ground and legs up

at 90 degrees. Place your hands behind

your head and engage your core by pull-

ing your belly button to spine. Lift your

shoulders and upper back off the ground

and twist to bring your right elbow towards

your left knee. Slowly lower back down

and repeat on the opposite side.

3 Need a closer look at the photos? - renewedyou.usli.com

WEEK 8

INTERMEDIATE

Pike Jumps

On Ground

Place your hands shoulder width apart on

the floor or a mat, with your legs extended

behind you. Keeping your legs straight

and knees soft, jump your feet in towards

your hands. Once your feet land,

immediately jump them back out to the

starting position.