Instructions:
• Exercises : 10
• Level : Intermediate
• Complete 3 sets of each and every exercise.
• Effective dumbbell workouts help strengthen your chest and back muscles. You'll get pumped pecs and steel - hard back soon !
Punches
Duration : 30sec
Stand with one of your legs forward and your knees bent slightly. Bend your elbows and clench your fists in front of your face. Extend one arm forward with the palm facing the floor. Take the arm back and repeat with the other arm.
Dumbbell Decline Floor Press
Repeat : 10
Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand. Raise your arms towards the ceiling with your palms facing forward and your elbows slightly bent. Lift your hips off the floor until your knees are at 90 degrees. Lower the dumbbells out to the sides until your upper arms touch the floor. Return and repeat.
Bent Over Row
Repeat : 10
Stand with your feet shoulder width apart. Lean forward, slightly bend your knees and sit your hips back. Hold a dumbbell in each hand. Bend your elbows, and pull them backward. Lower your hands, and repeat the exercise.
Reverse Flys
Repeat : 10
Stand with your feet shoulder width apart and your legs slightly bent. Hold a dumbbell in each hand. Lean your upper body forward into a bent over position. Let your arms hang straight down, then lift your arms to your sides until they are parallel to the floor. Return and repeat.
Dumbbell Close Grip Bench Press
Repeat : 10
Lie down with your back on a flat bench. Hold a dumbbell in each hand. Raise your arms towards the ceiling with your palms facing each other and dumbbells pressed together. Slowly lower the dumbbells to your chest, then slowly push them back. Repeat the exercise.
Dumbbell Chest Fly
Repeat : 10
Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand, and raise your arms towards the ceiling with your palms facing each other and your elbows slightly bent. Lower the dumbbells out to the sides until your upper arms touch the floor. Return and repeat the exercise.
Swimmer and Superman
Each Side x 6 | Repeat : 12
Lie on your stomach with your arms extended straight overhead. Alternately lift your opposite arm and leg.
Standing Dumbbell Chest Fly
Repeat : 10
Stand upright with your feet shoulder-width apart. Hold a dumbbell in your left hand by your side with your palm facing forward. Keep your elbow slightly bent. Raise the dumbbell in front of you, then slowly return. Repeat the exercise with other arm.
Chest Stretch
Duration : 30sec
Find a doorway, take a lunge position in the doorway with your arms on the doorframe and your elbows a little lower than your shoulders, then slowly bring your chest forward. Hold this position for 30-40 seconds. Then slowly come out of it, bring your arms down and do a couple of shoulder rolls. Don't pull your head forward, and keep your neck relaxed.
Child's pose
Duration : 30sec
Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together. Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold this position. Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during the exercise.