WEEK 8

ADVANCED

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.

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Tricep Pushup

Place your hands directly under your

shoulders on the floor or a mat with your

legs extended behind you. 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.

WEEK 8

ADVANCED

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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.

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.

Reverse Lunge, Single Arm Press

Begin in a standing position holding a dumbbell on your right shoulder, with your palm facing your ear. Take a step

backwards with your left leg. As the ball of your left foot makes contact with the ground, bend your knee to engage your leg

muscles. As you bend your back knee, press the dumbbell directly overhead. After you reach a level that is comfortable for

you, push off your back foot and return to your standing position with the dumbbell back at its starting position. Repeat

repetitions with the dumbbell in your left hand, stepping back with your right leg.

Oblique Crunch

Feet Up

Lay on your back on the floor or a mat

with your feet off of the ground and legs

up at 90 degrees. Place your hands

behind your head and engage your core

by pulling your belly button to spine. Lift

your shoulders and upper back off of the

ground and twist to bring your right elbow

towards your left knee. Slowly lower back

down and repeat on the opposite side.

WEEK 8

ADVANCED

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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.