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-Okay. This is called the Side Plank with Arm Movement. You wanna start with your ankles, knees, hips, shoulders in a straight line. Your elbows should be under your shoulder and your forearm on the ground. Because we're using the dumbbell here, you just keep it with the arms straight on the thigh.
Okay, this is the Single-Arm Dumbbell Row for the upper back. You're gonna place one hand on a swiss ball or a bench. You're gonna slightly bend the knees about 15 degrees and your torso is gonna be about 30-degree angle and you wanna maintain a good spine, so keep everything in a straight line and
-this is a lateral squat. The setup is about feet about 3 feet apart and parallel to each other. The shoulders are square. The dumbbells are held extended in front of you. And basically, what we're gonna do is we're gonna shift your weight to your left side, bend the knee and drop your hips back
-This is the Swiss Ball Rollout. It's a very good core exercise. You're gonna on be on both knees, very tall posture. Your hands are gonna be interlaced and placed on top of the ball with the arms straight. The movement is gonna be as one, as the hips and the shoulders and the body are gonna come
-This is the Hammer Curl to Press. It's basically a four part movement. You're gonna hold the dumbbells at your side at arms length with the palms facing in towards the thighs. Keep a nice tall, upright posture. Shoulder blades are slightly drawn back together and chest up, and slightly draw the
-This is the Two Arm Dumbbell Swing. Position for the movement is going to be the feet about shoulder width apart, or slightly wider, and parallel. You'll be holding the dumbbells in both hands. From there, you'll slightly bend the knees, drop the hips back, and lower your torso. Rock the dumbbell
-Here we have the Bent-Over Alternating Dumbbell Row for Lats. So the position is gonna be the feet are about hip width apart. The knees are slightly bent. You want to have your torso be the parallel or slightly above parallel. Make sure you keep a good spinal alignment. So, the head should be in
-This is the split squat. We're gonna start from the bottom up. This is a really easy way to get in the right position. What you wanna do is make a 90-degree angle from the lower leg to the thigh and a 90-degree angle from the thigh to the lower leg on the back leg. This will definitely put you on
-This is the Single Leg Romanian Deadlift with Rear Foot Supported. So basically, your foot's gonna be on a platform or a couple of aerobic steps, and your other foot will be out in front of your body, knee slightly bent, and nice tall spine. For the movement, all you're gonna do is hinge from the
Tone your abs, butt, legs, and thighs and lose up to 10 pounds in one month with this workout plan.