Full Body Lift

Full Body Lift

1. Squat to Press – 15 reps – 4 sets
2. Curtsy to Reverse Lunge – 8 reps each leg (count curtsy lunges)
3. Squat Bicep Curls – 12 reps – 4 sets

4. Bent Over Row – 12 reps – 4 sets

Superset with

5. Chest Press Leg Drops – 15 reps – 4 sets

6. Tricep Dip – 10 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.

Curtsy to Reverse Lunge

Squat Bicep Curls 

Stand with your feet about shoulder width apart and a dumbbell in each hand. Keeping your weight in your heels and your knees out, squat down while curling the dumbbells up toward your shoulders. As your come up out of the squat you should be pushing up through your heels and bringing the weigh back down to your side. Be sure not to swing the dumbbells up but be in control of every movement very slow and controlled.

Bent Over Row

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.

Chest Press Leg Drops

Lay on the ground with a dumbbell in each hand. Straighten your arms up with the dumbbells right over your shoulders. Bring your legs up off the ground with your feet together straight up over your hips. As you drop your legs down right above the ground, bring the dumbbells back down to your chest with your palms facing your legs and your elbows straight out inline with your shoulders. Now that your legs are down and the dumbbells are above your chest you are going to bring them both back up at the same time, meeting in the middle.

Tricep Dip

Sit down on a bench and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.