Full Body Lift

Full Body Lift

1. Squat to Press – 12 reps – 5 sets
2. Goblet Pulse Squat – 8 reps – 4 sets
3. Reverse Fly Variation – 12 reps – 4 sets
4. Sumo Squat – 12 reps – 4 sets
5. Tricep Push Ups – 12 reps – 4 sets

Squat to Press 

Holding the dumbbells over your shoulders with your palms facing each each other, squat down and as you come up out of the squat press the weight up above your head. Position your feet slightly wider than shoulder width apart and make sure as you squat down you are keeping your weight in your heels, (not your toes, your knees are not caving in and that your chest is up.

Goblet Pulse Squat

Reverse Fly Variation 

Sumo Squat 

Position your feet in a wide stance a few inches outside your shoulders with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time, you also don’t want your knees coming over your toes. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. Hold the dumbbell with both hands in-between your legs and relax your arms.

Tricep Push Ups 

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.